EXERCISE_ID CLASSIFICATION GIF NAME MUSCLE_ID MUSCLE_ABBR EXERCISE_ID_1 EQUIPMENT_ID NAME_1 EXERCISE_ID_2 INSTRUCTION_ID DESCRIPTION EXERCISE_ID_3
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 1 hip flexors 1 1 body weight 1 1 Lie flat on your back with your knees bent and feet flat on the ground. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 2 lower back 1 1 body weight 1 1 Lie flat on your back with your knees bent and feet flat on the ground. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 1 hip flexors 1 1 body weight 1 2 Place your hands behind your head with your elbows pointing outwards. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 2 lower back 1 1 body weight 1 2 Place your hands behind your head with your elbows pointing outwards. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 1 hip flexors 1 1 body weight 1 3 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 2 lower back 1 1 body weight 1 3 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 1 hip flexors 1 1 body weight 1 4 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 2 lower back 1 1 body weight 1 4 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 1 hip flexors 1 1 body weight 1 5 Repeat for the desired number of repetitions. 1
1 waist C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif 3/4 sit-up 2 lower back 1 1 body weight 1 5 Repeat for the desired number of repetitions. 1
2 waist C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif 45¡Æ side bend 3 obliques 2 2 body weight 2 6 Stand with your feet shoulder-width apart and your arms extended straight down by your sides. 2
2 waist C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif 45¡Æ side bend 3 obliques 2 2 body weight 2 7 Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee. 2
2 waist C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif 45¡Æ side bend 3 obliques 2 2 body weight 2 8 Pause for a moment at the bottom, then slowly return to the starting position. 2
2 waist C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif 45¡Æ side bend 3 obliques 2 2 body weight 2 9 Repeat on the other side. 2
2 waist C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif 45¡Æ side bend 3 obliques 2 2 body weight 2 10 Continue alternating sides for the desired number of repetitions. 2
3 waist C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif air bike 4 hip flexors 3 3 body weight 3 11 Lie flat on your back with your hands placed behind your head. 3
3 waist C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif air bike 4 hip flexors 3 3 body weight 3 12 Lift your legs off the ground and bend your knees at a 90-degree angle. 3
3 waist C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif air bike 4 hip flexors 3 3 body weight 3 13 Bring your right elbow towards your left knee while simultaneously straightening your right leg. 3
3 waist C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif air bike 4 hip flexors 3 3 body weight 3 14 Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg. 3
3 waist C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif air bike 4 hip flexors 3 3 body weight 3 15 Continue alternating sides in a pedaling motion for the desired number of repetitions. 3
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 5 hamstrings 4 4 body weight 4 16 Start on all fours with your hands directly under your shoulders and your knees directly under your hips. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 6 glutes 4 4 body weight 4 16 Start on all fours with your hands directly under your shoulders and your knees directly under your hips. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 5 hamstrings 4 4 body weight 4 17 Extend one leg straight back, keeping your knee bent and your foot flexed. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 6 glutes 4 4 body weight 4 17 Extend one leg straight back, keeping your knee bent and your foot flexed. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 5 hamstrings 4 4 body weight 4 18 Slowly lower your hips towards the ground, feeling a stretch in your quads. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 6 glutes 4 4 body weight 4 18 Slowly lower your hips towards the ground, feeling a stretch in your quads. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 5 hamstrings 4 4 body weight 4 19 Hold this position for 20-30 seconds. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 6 glutes 4 4 body weight 4 19 Hold this position for 20-30 seconds. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 5 hamstrings 4 4 body weight 4 20 Switch legs and repeat the stretch on the other side. 4
4 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif all fours squad stretch 6 glutes 4 4 body weight 4 20 Switch legs and repeat the stretch on the other side. 4
5 waist C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif alternate heel touchers 7 obliques 5 5 body weight 5 21 Lie flat on your back with your knees bent and feet flat on the ground. 5
5 waist C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif alternate heel touchers 7 obliques 5 5 body weight 5 22 Extend your arms straight out to the sides, parallel to the ground. 5
5 waist C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif alternate heel touchers 7 obliques 5 5 body weight 5 23 Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel. 5
5 waist C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif alternate heel touchers 7 obliques 5 5 body weight 5 24 Return to the starting position and repeat on the left side, reaching your left hand towards your left heel. 5
5 waist C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif alternate heel touchers 7 obliques 5 5 body weight 5 25 Continue alternating sides for the desired number of repetitions. 5
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 8 biceps 6 6 cable 6 26 Sit on the cable machine with your back straight and feet flat on the ground. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 9 rhomboids 6 6 cable 6 26 Sit on the cable machine with your back straight and feet flat on the ground. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 8 biceps 6 6 cable 6 27 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 9 rhomboids 6 6 cable 6 27 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 8 biceps 6 6 cable 6 28 Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 9 rhomboids 6 6 cable 6 28 Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 8 biceps 6 6 cable 6 29 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 9 rhomboids 6 6 cable 6 29 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 8 biceps 6 6 cable 6 30 Repeat for the desired number of repetitions. 6
6 back C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif alternate lateral pulldown 9 rhomboids 6 6 cable 6 30 Repeat for the desired number of repetitions. 6
7 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\ankle circles.gif ankle circles 10 ankle stabilizers 7 7 body weight 7 31 Sit on the ground with your legs extended in front of you. 7
7 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\ankle circles.gif ankle circles 10 ankle stabilizers 7 7 body weight 7 32 Lift one leg off the ground and rotate your ankle in a circular motion. 7
7 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\ankle circles.gif ankle circles 10 ankle stabilizers 7 7 body weight 7 33 Perform the desired number of circles in one direction, then switch to the other direction. 7
7 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\ankle circles.gif ankle circles 10 ankle stabilizers 7 7 body weight 7 34 Repeat with the other leg. 7
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 11 biceps 8 8 body weight 8 35 Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 12 forearms 8 8 body weight 8 35 Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 11 biceps 8 8 body weight 8 36 Engage your core and pull your shoulder blades down and back. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 12 forearms 8 8 body weight 8 36 Engage your core and pull your shoulder blades down and back. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 11 biceps 8 8 body weight 8 37 As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 12 forearms 8 8 body weight 8 37 As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 11 biceps 8 8 body weight 8 38 Continue pulling until your chin is above the bar and your bent arm is fully flexed. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 12 forearms 8 8 body weight 8 38 Continue pulling until your chin is above the bar and your bent arm is fully flexed. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 11 biceps 8 8 body weight 8 39 Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 12 forearms 8 8 body weight 8 39 Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 11 biceps 8 8 body weight 8 40 Alternate sides with each repetition. 8
8 back C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif archer pull up 12 forearms 8 8 body weight 8 40 Alternate sides with each repetition. 8
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 13 triceps 9 9 body weight 9 41 Start in a push-up position with your hands slightly wider than shoulder-width apart. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 14 shoulders 9 9 body weight 9 41 Start in a push-up position with your hands slightly wider than shoulder-width apart. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 15 core 9 9 body weight 9 41 Start in a push-up position with your hands slightly wider than shoulder-width apart. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 13 triceps 9 9 body weight 9 42 Extend one arm straight out to the side, parallel to the ground. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 14 shoulders 9 9 body weight 9 42 Extend one arm straight out to the side, parallel to the ground. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 15 core 9 9 body weight 9 42 Extend one arm straight out to the side, parallel to the ground. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 13 triceps 9 9 body weight 9 43 Lower your body by bending your elbows, keeping your back straight and core engaged. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 14 shoulders 9 9 body weight 9 43 Lower your body by bending your elbows, keeping your back straight and core engaged. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 15 core 9 9 body weight 9 43 Lower your body by bending your elbows, keeping your back straight and core engaged. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 13 triceps 9 9 body weight 9 44 Push back up to the starting position. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 14 shoulders 9 9 body weight 9 44 Push back up to the starting position. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 15 core 9 9 body weight 9 44 Push back up to the starting position. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 13 triceps 9 9 body weight 9 45 Repeat on the other side, extending the opposite arm out to the side. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 14 shoulders 9 9 body weight 9 45 Repeat on the other side, extending the opposite arm out to the side. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 15 core 9 9 body weight 9 45 Repeat on the other side, extending the opposite arm out to the side. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 13 triceps 9 9 body weight 9 46 Continue alternating sides for the desired number of repetitions. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 14 shoulders 9 9 body weight 9 46 Continue alternating sides for the desired number of repetitions. 9
9 chest C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif archer push up 15 core 9 9 body weight 9 46 Continue alternating sides for the desired number of repetitions. 9
10 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif arm slingers hanging bent knee legs 16 shoulders 10 10 body weight 10 47 Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle. 10
10 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif arm slingers hanging bent knee legs 17 back 10 10 body weight 10 47 Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle. 10
10 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif arm slingers hanging bent knee legs 16 shoulders 10 10 body weight 10 48 Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible. 10
10 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif arm slingers hanging bent knee legs 17 back 10 10 body weight 10 48 Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible. 10
10 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif arm slingers hanging bent knee legs 16 shoulders 10 10 body weight 10 49 Slowly lower your legs back down to the starting position. 10
10 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif arm slingers hanging bent knee legs 17 back 10 10 body weight 10 49 Slowly lower your legs back down to the starting position. 10
10 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif arm slingers hanging bent knee legs 16 shoulders 10 10 body weight 10 50 Repeat for the desired number of repetitions. 10
10 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif arm slingers hanging bent knee legs 17 back 10 10 body weight 10 50 Repeat for the desired number of repetitions. 10
11 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif arm slingers hanging straight legs 18 shoulders 11 11 body weight 11 51 Hang from a pull-up bar with your arms fully extended and your legs straight down. 11
11 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif arm slingers hanging straight legs 19 back 11 11 body weight 11 51 Hang from a pull-up bar with your arms fully extended and your legs straight down. 11
11 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif arm slingers hanging straight legs 18 shoulders 11 11 body weight 11 52 Engage your core and lift your legs up in front of you until they are parallel to the ground. 11
11 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif arm slingers hanging straight legs 19 back 11 11 body weight 11 52 Engage your core and lift your legs up in front of you until they are parallel to the ground. 11
11 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif arm slingers hanging straight legs 18 shoulders 11 11 body weight 11 53 Hold for a moment at the top, then slowly lower your legs back down to the starting position. 11
11 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif arm slingers hanging straight legs 19 back 11 11 body weight 11 53 Hold for a moment at the top, then slowly lower your legs back down to the starting position. 11
11 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif arm slingers hanging straight legs 18 shoulders 11 11 body weight 11 54 Repeat for the desired number of repetitions. 11
11 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif arm slingers hanging straight legs 19 back 11 11 body weight 11 54 Repeat for the desired number of repetitions. 11
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 20 hamstrings 12 12 body weight 12 55 Stand with your feet shoulder-width apart and arms extended to the sides. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 21 quadriceps 12 12 body weight 12 55 Stand with your feet shoulder-width apart and arms extended to the sides. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 22 calves 12 12 body weight 12 55 Stand with your feet shoulder-width apart and arms extended to the sides. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 20 hamstrings 12 12 body weight 12 56 Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 21 quadriceps 12 12 body weight 12 56 Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 22 calves 12 12 body weight 12 56 Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 20 hamstrings 12 12 body weight 12 57 As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 21 quadriceps 12 12 body weight 12 57 As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 22 calves 12 12 body weight 12 57 As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 20 hamstrings 12 12 body weight 12 58 Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 21 quadriceps 12 12 body weight 12 58 Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 22 calves 12 12 body weight 12 58 Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 20 hamstrings 12 12 body weight 12 59 Continue alternating sides for the desired number of repetitions. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 21 quadriceps 12 12 body weight 12 59 Continue alternating sides for the desired number of repetitions. 12
12 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif arms apart circular toe touch (male) 22 calves 12 12 body weight 12 59 Continue alternating sides for the desired number of repetitions. 12
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 23 hip flexors 13 13 body weight 13 60 Lie flat on your back with your knees bent and feet flat on the ground. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 24 lower back 13 13 body weight 13 60 Lie flat on your back with your knees bent and feet flat on the ground. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 23 hip flexors 13 13 body weight 13 61 Extend your arms overhead, keeping them straight. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 24 lower back 13 13 body weight 13 61 Extend your arms overhead, keeping them straight. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 23 hip flexors 13 13 body weight 13 62 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 24 lower back 13 13 body weight 13 62 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 23 hip flexors 13 13 body weight 13 63 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 24 lower back 13 13 body weight 13 63 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 23 hip flexors 13 13 body weight 13 64 Repeat for the desired number of repetitions. 13
13 waist C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif arms overhead full sit-up (male) 24 lower back 13 13 body weight 13 64 Repeat for the desired number of repetitions. 13
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 25 triceps 14 14 leverage machine 14 65 Adjust the machine to your desired height and secure your knees on the pad. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 26 shoulders 14 14 leverage machine 14 65 Adjust the machine to your desired height and secure your knees on the pad. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 25 triceps 14 14 leverage machine 14 66 Grasp the handles with your palms facing down and your arms fully extended. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 26 shoulders 14 14 leverage machine 14 66 Grasp the handles with your palms facing down and your arms fully extended. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 25 triceps 14 14 leverage machine 14 67 Lower your body by bending your elbows until your upper arms are parallel to the floor. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 26 shoulders 14 14 leverage machine 14 67 Lower your body by bending your elbows until your upper arms are parallel to the floor. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 25 triceps 14 14 leverage machine 14 68 Pause for a moment, then push yourself back up to the starting position. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 26 shoulders 14 14 leverage machine 14 68 Pause for a moment, then push yourself back up to the starting position. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 25 triceps 14 14 leverage machine 14 69 Repeat for the desired number of repetitions. 14
14 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif assisted chest dip (kneeling) 26 shoulders 14 14 leverage machine 14 69 Repeat for the desired number of repetitions. 14
15 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif assisted hanging knee raise 27 hip flexors 15 15 assisted 15 70 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 15
15 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif assisted hanging knee raise 27 hip flexors 15 15 assisted 15 71 Engage your core muscles and lift your knees towards your chest, bending at the hips and knees. 15
15 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif assisted hanging knee raise 27 hip flexors 15 15 assisted 15 72 Pause for a moment at the top of the movement, squeezing your abs. 15
15 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif assisted hanging knee raise 27 hip flexors 15 15 assisted 15 73 Slowly lower your legs back down to the starting position. 15
15 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif assisted hanging knee raise 27 hip flexors 15 15 assisted 15 74 Repeat for the desired number of repetitions. 15
16 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif assisted hanging knee raise with throw down 28 hip flexors 16 16 assisted 16 75 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 16
16 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif assisted hanging knee raise with throw down 29 lower back 16 16 assisted 16 75 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 16
16 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif assisted hanging knee raise with throw down 28 hip flexors 16 16 assisted 16 76 Engage your core and lift your knees towards your chest, keeping your legs together. 16
16 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif assisted hanging knee raise with throw down 29 lower back 16 16 assisted 16 76 Engage your core and lift your knees towards your chest, keeping your legs together. 16
16 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif assisted hanging knee raise with throw down 28 hip flexors 16 16 assisted 16 77 Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. 16
16 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif assisted hanging knee raise with throw down 29 lower back 16 16 assisted 16 77 Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. 16
16 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif assisted hanging knee raise with throw down 28 hip flexors 16 16 assisted 16 78 Allow your legs to swing back up and repeat the movement for the desired number of repetitions. 16
16 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif assisted hanging knee raise with throw down 29 lower back 16 16 assisted 16 78 Allow your legs to swing back up and repeat the movement for the desired number of repetitions. 16
17 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif assisted lying calves stretch 30 hamstrings 17 17 assisted 17 79 Lie on your back with your legs extended. 17
17 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif assisted lying calves stretch 30 hamstrings 17 17 assisted 17 80 Bend one knee and place your foot flat on the ground. 17
17 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif assisted lying calves stretch 30 hamstrings 17 17 assisted 17 81 Using your hands or a towel, gently pull your toes towards your body, feeling a stretch in your calf. 17
17 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif assisted lying calves stretch 30 hamstrings 17 17 assisted 17 82 Hold the stretch for 20-30 seconds. 17
17 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif assisted lying calves stretch 30 hamstrings 17 17 assisted 17 83 Release the stretch and repeat on the other leg. 17
18 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif assisted lying glutes stretch 31 hamstrings 18 18 assisted 18 84 Lie on your back with your legs extended. 18
18 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif assisted lying glutes stretch 31 hamstrings 18 18 assisted 18 85 Bend your right knee and place your right ankle on your left thigh, just above the knee. 18
18 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif assisted lying glutes stretch 31 hamstrings 18 18 assisted 18 86 Grasp your left thigh with both hands and gently pull it towards your chest. 18
18 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif assisted lying glutes stretch 31 hamstrings 18 18 assisted 18 87 Hold the stretch for 20-30 seconds. 18
18 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif assisted lying glutes stretch 31 hamstrings 18 18 assisted 18 88 Release and repeat on the other side. 18
19 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif assisted lying gluteus and piriformis stretch 32 hamstrings 19 19 assisted 19 89 Lie on your back with your legs extended. 19
19 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif assisted lying gluteus and piriformis stretch 32 hamstrings 19 19 assisted 19 90 Bend your right knee and place your right ankle on your left thigh, just above the knee. 19
19 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif assisted lying gluteus and piriformis stretch 32 hamstrings 19 19 assisted 19 91 Grasp your left thigh with both hands and gently pull it towards your chest. 19
19 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif assisted lying gluteus and piriformis stretch 32 hamstrings 19 19 assisted 19 92 Hold the stretch for 20-30 seconds. 19
19 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif assisted lying gluteus and piriformis stretch 32 hamstrings 19 19 assisted 19 93 Release the stretch and repeat on the other side. 19
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 33 hip flexors 20 20 assisted 20 94 Lie flat on your back with your legs extended and your arms by your sides. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 34 obliques 20 20 assisted 20 94 Lie flat on your back with your legs extended and your arms by your sides. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 33 hip flexors 20 20 assisted 20 95 Place your hands under your glutes for support. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 34 obliques 20 20 assisted 20 95 Place your hands under your glutes for support. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 33 hip flexors 20 20 assisted 20 96 Engage your abs and lift your legs off the ground, keeping them straight. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 34 obliques 20 20 assisted 20 96 Engage your abs and lift your legs off the ground, keeping them straight. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 33 hip flexors 20 20 assisted 20 97 While keeping your legs together, lower them to one side until they are a few inches above the ground. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 34 obliques 20 20 assisted 20 97 While keeping your legs together, lower them to one side until they are a few inches above the ground. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 33 hip flexors 20 20 assisted 20 98 Pause for a moment, then lift your legs back to the starting position. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 34 obliques 20 20 assisted 20 98 Pause for a moment, then lift your legs back to the starting position. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 33 hip flexors 20 20 assisted 20 99 Repeat the movement to the other side. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 34 obliques 20 20 assisted 20 99 Repeat the movement to the other side. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 33 hip flexors 20 20 assisted 20 100 Continue alternating sides for the desired number of repetitions. 20
20 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif assisted lying leg raise with lateral throw down 34 obliques 20 20 assisted 20 100 Continue alternating sides for the desired number of repetitions. 20
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 35 hip flexors 21 21 assisted 21 101 Lie flat on your back with your legs extended and your arms by your sides. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 36 quadriceps 21 21 assisted 21 101 Lie flat on your back with your legs extended and your arms by your sides. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 35 hip flexors 21 21 assisted 21 102 Place your hands under your glutes for support. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 36 quadriceps 21 21 assisted 21 102 Place your hands under your glutes for support. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 35 hip flexors 21 21 assisted 21 103 Engage your core and lift your legs off the ground, keeping them straight. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 36 quadriceps 21 21 assisted 21 103 Engage your core and lift your legs off the ground, keeping them straight. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 35 hip flexors 21 21 assisted 21 104 Raise your legs until they are perpendicular to the ground. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 36 quadriceps 21 21 assisted 21 104 Raise your legs until they are perpendicular to the ground. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 35 hip flexors 21 21 assisted 21 105 Lower your legs back down to the starting position. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 36 quadriceps 21 21 assisted 21 105 Lower your legs back down to the starting position. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 35 hip flexors 21 21 assisted 21 106 Simultaneously, throw your legs down towards the ground, keeping them straight. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 36 quadriceps 21 21 assisted 21 106 Simultaneously, throw your legs down towards the ground, keeping them straight. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 35 hip flexors 21 21 assisted 21 107 Raise your legs back up to the starting position. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 36 quadriceps 21 21 assisted 21 107 Raise your legs back up to the starting position. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 35 hip flexors 21 21 assisted 21 108 Repeat for the desired number of repetitions. 21
21 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif assisted lying leg raise with throw down 36 quadriceps 21 21 assisted 21 108 Repeat for the desired number of repetitions. 21
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 37 obliques 22 22 medicine ball 22 109 Sit on the ground with your knees bent and feet flat on the floor. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 38 lower back 22 22 medicine ball 22 109 Sit on the ground with your knees bent and feet flat on the floor. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 37 obliques 22 22 medicine ball 22 110 Hold the medicine ball with both hands in front of your chest. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 38 lower back 22 22 medicine ball 22 110 Hold the medicine ball with both hands in front of your chest. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 37 obliques 22 22 medicine ball 22 111 Lean back slightly, engaging your abs and keeping your back straight. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 38 lower back 22 22 medicine ball 22 111 Lean back slightly, engaging your abs and keeping your back straight. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 37 obliques 22 22 medicine ball 22 112 Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 38 lower back 22 22 medicine ball 22 112 Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 37 obliques 22 22 medicine ball 22 113 Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 38 lower back 22 22 medicine ball 22 113 Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 37 obliques 22 22 medicine ball 22 114 Continue alternating sides for the desired number of repetitions. 22
22 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif assisted motion russian twist 38 lower back 22 22 medicine ball 22 114 Continue alternating sides for the desired number of repetitions. 22
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 39 biceps 23 23 leverage machine 23 115 Adjust the machine to your desired weight and height. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 40 forearms 23 23 leverage machine 23 115 Adjust the machine to your desired weight and height. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 39 biceps 23 23 leverage machine 23 116 Place your hands on the parallel bars with a close grip, palms facing each other. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 40 forearms 23 23 leverage machine 23 116 Place your hands on the parallel bars with a close grip, palms facing each other. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 39 biceps 23 23 leverage machine 23 117 Hang from the bars with your arms fully extended and your feet off the ground. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 40 forearms 23 23 leverage machine 23 117 Hang from the bars with your arms fully extended and your feet off the ground. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 39 biceps 23 23 leverage machine 23 118 Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 40 forearms 23 23 leverage machine 23 118 Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 39 biceps 23 23 leverage machine 23 119 Continue pulling until your chin is above the bars. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 40 forearms 23 23 leverage machine 23 119 Continue pulling until your chin is above the bars. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 39 biceps 23 23 leverage machine 23 120 Pause for a moment at the top, then slowly lower your body back down to the starting position. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 40 forearms 23 23 leverage machine 23 120 Pause for a moment at the top, then slowly lower your body back down to the starting position. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 39 biceps 23 23 leverage machine 23 121 Repeat for the desired number of repetitions. 23
23 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif assisted parallel close grip pull-up 40 forearms 23 23 leverage machine 23 121 Repeat for the desired number of repetitions. 23
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 41 glutes 24 24 assisted 24 122 Lie face down on a mat or bench with your legs fully extended. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 42 lower back 24 24 assisted 24 122 Lie face down on a mat or bench with your legs fully extended. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 41 glutes 24 24 assisted 24 123 Have a partner or use a resistance band to secure your ankles. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 42 lower back 24 24 assisted 24 123 Have a partner or use a resistance band to secure your ankles. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 41 glutes 24 24 assisted 24 124 Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 42 lower back 24 24 assisted 24 124 Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 41 glutes 24 24 assisted 24 125 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 42 lower back 24 24 assisted 24 125 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 41 glutes 24 24 assisted 24 126 Repeat for the desired number of repetitions. 24
24 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif assisted prone hamstring 42 lower back 24 24 assisted 24 126 Repeat for the desired number of repetitions. 24
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 43 hamstrings 25 25 assisted 25 127 Lie face down on the ground with your legs extended. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 44 glutes 25 25 assisted 25 127 Lie face down on the ground with your legs extended. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 43 hamstrings 25 25 assisted 25 128 Bend your left knee and reach back with your left hand to grab your left foot or ankle. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 44 glutes 25 25 assisted 25 128 Bend your left knee and reach back with your left hand to grab your left foot or ankle. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 43 hamstrings 25 25 assisted 25 129 Gently pull your left foot towards your glutes, feeling a stretch in your left quad. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 44 glutes 25 25 assisted 25 129 Gently pull your left foot towards your glutes, feeling a stretch in your left quad. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 43 hamstrings 25 25 assisted 25 130 Hold the stretch for 20-30 seconds, then release. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 44 glutes 25 25 assisted 25 130 Hold the stretch for 20-30 seconds, then release. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 43 hamstrings 25 25 assisted 25 131 Repeat with your right leg. 25
25 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif assisted prone lying quads stretch 44 glutes 25 25 assisted 25 131 Repeat with your right leg. 25
26 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif assisted prone rectus femoris stretch 45 quadriceps 26 26 assisted 26 132 Lie face down on the ground with your legs straight. 26
26 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif assisted prone rectus femoris stretch 45 quadriceps 26 26 assisted 26 133 Bend your right knee and reach back with your right hand to grab your right foot or ankle. 26
26 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif assisted prone rectus femoris stretch 45 quadriceps 26 26 assisted 26 134 Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh. 26
26 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif assisted prone rectus femoris stretch 45 quadriceps 26 26 assisted 26 135 Hold the stretch for 20-30 seconds. 26
26 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif assisted prone rectus femoris stretch 45 quadriceps 26 26 assisted 26 136 Release and repeat on the other side. 26
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 46 biceps 27 27 leverage machine 27 137 Adjust the machine to your desired weight and height settings. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 47 forearms 27 27 leverage machine 27 137 Adjust the machine to your desired weight and height settings. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 46 biceps 27 27 leverage machine 27 138 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 47 forearms 27 27 leverage machine 27 138 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 46 biceps 27 27 leverage machine 27 139 Hang with your arms fully extended and your feet off the ground. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 47 forearms 27 27 leverage machine 27 139 Hang with your arms fully extended and your feet off the ground. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 46 biceps 27 27 leverage machine 27 140 Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 47 forearms 27 27 leverage machine 27 140 Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 46 biceps 27 27 leverage machine 27 141 Continue pulling until your chin is above the handles. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 47 forearms 27 27 leverage machine 27 141 Continue pulling until your chin is above the handles. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 46 biceps 27 27 leverage machine 27 142 Pause for a moment at the top, then slowly lower your body back down to the starting position. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 47 forearms 27 27 leverage machine 27 142 Pause for a moment at the top, then slowly lower your body back down to the starting position. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 46 biceps 27 27 leverage machine 27 143 Repeat for the desired number of repetitions. 27
27 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif assisted pull-up 47 forearms 27 27 leverage machine 27 143 Repeat for the desired number of repetitions. 27
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 48 shoulders 28 28 assisted 28 144 Sit on a stability ball with your feet flat on the ground and your back straight. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 49 triceps 28 28 assisted 28 144 Sit on a stability ball with your feet flat on the ground and your back straight. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 48 shoulders 28 28 assisted 28 145 Hold a stability ball with both hands and extend your arms straight out in front of you. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 49 triceps 28 28 assisted 28 145 Hold a stability ball with both hands and extend your arms straight out in front of you. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 48 shoulders 28 28 assisted 28 146 Slowly lower the stability ball towards your chest, feeling a stretch in your pectoral muscles. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 49 triceps 28 28 assisted 28 146 Slowly lower the stability ball towards your chest, feeling a stretch in your pectoral muscles. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 48 shoulders 28 28 assisted 28 147 Hold the stretch for a few seconds, then slowly return to the starting position. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 49 triceps 28 28 assisted 28 147 Hold the stretch for a few seconds, then slowly return to the starting position. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 48 shoulders 28 28 assisted 28 148 Repeat for the desired number of repetitions. 28
28 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif assisted seated pectoralis major stretch with stability ball 49 triceps 28 28 assisted 28 148 Repeat for the desired number of repetitions. 28
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 50 hamstrings 29 29 assisted 29 149 Lie on your side with your legs straight and stacked on top of each other. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 51 glutes 29 29 assisted 29 149 Lie on your side with your legs straight and stacked on top of each other. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 50 hamstrings 29 29 assisted 29 150 Bend your bottom leg slightly for stability. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 51 glutes 29 29 assisted 29 150 Bend your bottom leg slightly for stability. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 50 hamstrings 29 29 assisted 29 151 Place your top foot on a stable surface, such as a bench or step. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 51 glutes 29 29 assisted 29 151 Place your top foot on a stable surface, such as a bench or step. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 50 hamstrings 29 29 assisted 29 152 Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 51 glutes 29 29 assisted 29 152 Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 50 hamstrings 29 29 assisted 29 153 Hold the stretch for 20-30 seconds. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 51 glutes 29 29 assisted 29 153 Hold the stretch for 20-30 seconds. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 50 hamstrings 29 29 assisted 29 154 Return to the starting position and repeat on the other side. 29
29 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif assisted side lying adductor stretch 51 glutes 29 29 assisted 29 154 Return to the starting position and repeat on the other side. 29
30 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif assisted sit-up 52 hip flexors 30 30 assisted 30 155 Sit on the edge of a bench or have someone hold your feet down. 30
30 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif assisted sit-up 52 hip flexors 30 30 assisted 30 156 Lie flat on your back with your knees bent and feet flat on the ground. 30
30 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif assisted sit-up 52 hip flexors 30 30 assisted 30 157 Place your hands behind your head with your elbows pointing outwards. 30
30 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif assisted sit-up 52 hip flexors 30 30 assisted 30 158 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 30
30 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif assisted sit-up 52 hip flexors 30 30 assisted 30 159 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 30
30 waist C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif assisted sit-up 52 hip flexors 30 30 assisted 30 160 Repeat for the desired number of repetitions. 30
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 53 biceps 31 31 leverage machine 31 161 Adjust the machine to your desired assistance level. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 54 forearms 31 31 leverage machine 31 161 Adjust the machine to your desired assistance level. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 53 biceps 31 31 leverage machine 31 162 Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 54 forearms 31 31 leverage machine 31 162 Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 53 biceps 31 31 leverage machine 31 163 Keep your chest up and shoulders back, engage your core, and slightly bend your knees. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 54 forearms 31 31 leverage machine 31 163 Keep your chest up and shoulders back, engage your core, and slightly bend your knees. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 53 biceps 31 31 leverage machine 31 164 Pull your body up by flexing your elbows and driving your elbows down towards your sides. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 54 forearms 31 31 leverage machine 31 164 Pull your body up by flexing your elbows and driving your elbows down towards your sides. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 53 biceps 31 31 leverage machine 31 165 Continue pulling until your chin is above the bar. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 54 forearms 31 31 leverage machine 31 165 Continue pulling until your chin is above the bar. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 53 biceps 31 31 leverage machine 31 166 Pause for a moment at the top, then slowly lower your body back down to the starting position. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 54 forearms 31 31 leverage machine 31 166 Pause for a moment at the top, then slowly lower your body back down to the starting position. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 53 biceps 31 31 leverage machine 31 167 Repeat for the desired number of repetitions. 31
31 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif assisted standing chin-up 54 forearms 31 31 leverage machine 31 167 Repeat for the desired number of repetitions. 31
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 55 biceps 32 32 leverage machine 32 168 Adjust the machine to your desired weight and height settings. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 56 forearms 32 32 leverage machine 32 168 Adjust the machine to your desired weight and height settings. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 55 biceps 32 32 leverage machine 32 169 Stand facing the machine with your feet shoulder-width apart. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 56 forearms 32 32 leverage machine 32 169 Stand facing the machine with your feet shoulder-width apart. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 55 biceps 32 32 leverage machine 32 170 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 56 forearms 32 32 leverage machine 32 170 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 55 biceps 32 32 leverage machine 32 171 Engage your lats and biceps, and pull yourself up towards the handles. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 56 forearms 32 32 leverage machine 32 171 Engage your lats and biceps, and pull yourself up towards the handles. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 55 biceps 32 32 leverage machine 32 172 Pause for a moment at the top, squeezing your back muscles. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 56 forearms 32 32 leverage machine 32 172 Pause for a moment at the top, squeezing your back muscles. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 55 biceps 32 32 leverage machine 32 173 Slowly lower yourself back down to the starting position. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 56 forearms 32 32 leverage machine 32 173 Slowly lower yourself back down to the starting position. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 55 biceps 32 32 leverage machine 32 174 Repeat for the desired number of repetitions. 32
32 back C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif assisted standing pull-up 56 forearms 32 32 leverage machine 32 174 Repeat for the desired number of repetitions. 32
33 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif assisted standing triceps extension (with towel) 57 shoulders 33 33 assisted 33 175 Stand with your feet shoulder-width apart and hold a towel with both hands behind your head. 33
33 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif assisted standing triceps extension (with towel) 57 shoulders 33 33 assisted 33 176 Keep your elbows close to your ears and your upper arms stationary. 33
33 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif assisted standing triceps extension (with towel) 57 shoulders 33 33 assisted 33 177 Slowly extend your forearms upward, squeezing your triceps at the top. 33
33 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif assisted standing triceps extension (with towel) 57 shoulders 33 33 assisted 33 178 Pause for a moment, then slowly lower the towel back down to the starting position. 33
33 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif assisted standing triceps extension (with towel) 57 shoulders 33 33 assisted 33 179 Repeat for the desired number of repetitions. 33
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 58 chest 34 34 leverage machine 34 180 Adjust the machine to your desired weight and height. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 59 shoulders 34 34 leverage machine 34 180 Adjust the machine to your desired weight and height. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 58 chest 34 34 leverage machine 34 181 Kneel down on the pad facing the machine, with your hands gripping the handles. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 59 shoulders 34 34 leverage machine 34 181 Kneel down on the pad facing the machine, with your hands gripping the handles. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 58 chest 34 34 leverage machine 34 182 Lower your body by bending your elbows, keeping your back straight and close to the machine. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 59 shoulders 34 34 leverage machine 34 182 Lower your body by bending your elbows, keeping your back straight and close to the machine. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 58 chest 34 34 leverage machine 34 183 Pause for a moment at the bottom, then push yourself back up to the starting position. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 59 shoulders 34 34 leverage machine 34 183 Pause for a moment at the bottom, then push yourself back up to the starting position. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 58 chest 34 34 leverage machine 34 184 Repeat for the desired number of repetitions. 34
34 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif assisted triceps dip (kneeling) 59 shoulders 34 34 leverage machine 34 184 Repeat for the desired number of repetitions. 34
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 60 triceps 35 35 leverage machine 35 185 Adjust the machine to your desired height and secure your knees on the pad. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 61 shoulders 35 35 leverage machine 35 185 Adjust the machine to your desired height and secure your knees on the pad. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 60 triceps 35 35 leverage machine 35 186 Grasp the handles with a wide grip and keep your elbows slightly bent. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 61 shoulders 35 35 leverage machine 35 186 Grasp the handles with a wide grip and keep your elbows slightly bent. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 60 triceps 35 35 leverage machine 35 187 Lower your body by bending your elbows until your upper arms are parallel to the floor. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 61 shoulders 35 35 leverage machine 35 187 Lower your body by bending your elbows until your upper arms are parallel to the floor. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 60 triceps 35 35 leverage machine 35 188 Push yourself back up to the starting position by extending your arms. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 61 shoulders 35 35 leverage machine 35 188 Push yourself back up to the starting position by extending your arms. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 60 triceps 35 35 leverage machine 35 189 Repeat for the desired number of repetitions. 35
35 chest C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif assisted wide-grip chest dip (kneeling) 61 shoulders 35 35 leverage machine 35 189 Repeat for the desired number of repetitions. 35
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 62 quadriceps 36 36 body weight 36 190 Stand with your feet shoulder-width apart. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 63 hamstrings 36 36 body weight 36 190 Stand with your feet shoulder-width apart. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 64 calves 36 36 body weight 36 190 Stand with your feet shoulder-width apart. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 62 quadriceps 36 36 body weight 36 191 Bend your knees and lower your body into a squat position. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 63 hamstrings 36 36 body weight 36 191 Bend your knees and lower your body into a squat position. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 64 calves 36 36 body weight 36 191 Bend your knees and lower your body into a squat position. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 62 quadriceps 36 36 body weight 36 192 Jump explosively upwards, extending your legs and arms. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 63 hamstrings 36 36 body weight 36 192 Jump explosively upwards, extending your legs and arms. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 64 calves 36 36 body weight 36 192 Jump explosively upwards, extending your legs and arms. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 62 quadriceps 36 36 body weight 36 193 While in the air, spread your legs apart and bring your arms out to the sides. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 63 hamstrings 36 36 body weight 36 193 While in the air, spread your legs apart and bring your arms out to the sides. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 64 calves 36 36 body weight 36 193 While in the air, spread your legs apart and bring your arms out to the sides. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 62 quadriceps 36 36 body weight 36 194 Land softly with your feet shoulder-width apart, bending your knees to absorb the impact. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 63 hamstrings 36 36 body weight 36 194 Land softly with your feet shoulder-width apart, bending your knees to absorb the impact. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 64 calves 36 36 body weight 36 194 Land softly with your feet shoulder-width apart, bending your knees to absorb the impact. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 62 quadriceps 36 36 body weight 36 195 Repeat for the desired number of repetitions. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 63 hamstrings 36 36 body weight 36 195 Repeat for the desired number of repetitions. 36
36 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif astride jumps (male) 64 calves 36 36 body weight 36 195 Repeat for the desired number of repetitions. 36
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 65 quadriceps 37 37 body weight 37 196 Stand with your feet shoulder-width apart. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 66 hamstrings 37 37 body weight 37 196 Stand with your feet shoulder-width apart. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 67 glutes 37 37 body weight 37 196 Stand with your feet shoulder-width apart. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 68 calves 37 37 body weight 37 196 Stand with your feet shoulder-width apart. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 65 quadriceps 37 37 body weight 37 197 Step forward with your right foot, bending your knee and lowering your body into a lunge position. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 66 hamstrings 37 37 body weight 37 197 Step forward with your right foot, bending your knee and lowering your body into a lunge position. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 67 glutes 37 37 body weight 37 197 Step forward with your right foot, bending your knee and lowering your body into a lunge position. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 68 calves 37 37 body weight 37 197 Step forward with your right foot, bending your knee and lowering your body into a lunge position. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 65 quadriceps 37 37 body weight 37 198 Push off with your right foot and step back to the starting position. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 66 hamstrings 37 37 body weight 37 198 Push off with your right foot and step back to the starting position. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 67 glutes 37 37 body weight 37 198 Push off with your right foot and step back to the starting position. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 68 calves 37 37 body weight 37 198 Push off with your right foot and step back to the starting position. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 65 quadriceps 37 37 body weight 37 199 Repeat the movement with your left foot, alternating legs with each step. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 66 hamstrings 37 37 body weight 37 199 Repeat the movement with your left foot, alternating legs with each step. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 67 glutes 37 37 body weight 37 199 Repeat the movement with your left foot, alternating legs with each step. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 68 calves 37 37 body weight 37 199 Repeat the movement with your left foot, alternating legs with each step. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 65 quadriceps 37 37 body weight 37 200 Continue stepping back and forth, maintaining a steady pace. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 66 hamstrings 37 37 body weight 37 200 Continue stepping back and forth, maintaining a steady pace. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 67 glutes 37 37 body weight 37 200 Continue stepping back and forth, maintaining a steady pace. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 68 calves 37 37 body weight 37 200 Continue stepping back and forth, maintaining a steady pace. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 65 quadriceps 37 37 body weight 37 201 Repeat for the desired duration or number of repetitions. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 66 hamstrings 37 37 body weight 37 201 Repeat for the desired duration or number of repetitions. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 67 glutes 37 37 body weight 37 201 Repeat for the desired duration or number of repetitions. 37
37 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif back and forth step 68 calves 37 37 body weight 37 201 Repeat for the desired duration or number of repetitions. 37
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 69 glutes 38 38 stability ball 38 202 Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 70 hamstrings 38 38 stability ball 38 202 Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 69 glutes 38 38 stability ball 38 203 Position your hands behind your head or crossed over your chest. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 70 hamstrings 38 38 stability ball 38 203 Position your hands behind your head or crossed over your chest. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 69 glutes 38 38 stability ball 38 204 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 70 hamstrings 38 38 stability ball 38 204 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 69 glutes 38 38 stability ball 38 205 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 70 hamstrings 38 38 stability ball 38 205 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 69 glutes 38 38 stability ball 38 206 Repeat for the desired number of repetitions. 38
38 back C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif back extension on exercise ball 70 hamstrings 38 38 stability ball 38 206 Repeat for the desired number of repetitions. 38
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 71 biceps 39 39 body weight 39 207 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 72 forearms 39 39 body weight 39 207 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 73 core 39 39 body weight 39 207 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 71 biceps 39 39 body weight 39 208 Engage your core and pull your shoulder blades down and back. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 72 forearms 39 39 body weight 39 208 Engage your core and pull your shoulder blades down and back. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 73 core 39 39 body weight 39 208 Engage your core and pull your shoulder blades down and back. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 71 biceps 39 39 body weight 39 209 Bend your knees and tuck them towards your chest. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 72 forearms 39 39 body weight 39 209 Bend your knees and tuck them towards your chest. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 73 core 39 39 body weight 39 209 Bend your knees and tuck them towards your chest. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 71 biceps 39 39 body weight 39 210 Slowly lift your legs up, keeping them straight, until your body is parallel to the ground. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 72 forearms 39 39 body weight 39 210 Slowly lift your legs up, keeping them straight, until your body is parallel to the ground. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 73 core 39 39 body weight 39 210 Slowly lift your legs up, keeping them straight, until your body is parallel to the ground. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 71 biceps 39 39 body weight 39 211 Hold this position for a few seconds, then slowly lower your legs back down to the starting position. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 72 forearms 39 39 body weight 39 211 Hold this position for a few seconds, then slowly lower your legs back down to the starting position. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 73 core 39 39 body weight 39 211 Hold this position for a few seconds, then slowly lower your legs back down to the starting position. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 71 biceps 39 39 body weight 39 212 Repeat for the desired number of repetitions. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 72 forearms 39 39 body weight 39 212 Repeat for the desired number of repetitions. 39
39 back C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif back lever 73 core 39 39 body weight 39 212 Repeat for the desired number of repetitions. 39
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 74 shoulders 40 40 body weight 40 213 Stand tall with your feet shoulder-width apart. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 75 chest 40 40 body weight 40 213 Stand tall with your feet shoulder-width apart. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 74 shoulders 40 40 body weight 40 214 Extend your arms straight out in front of you, parallel to the ground. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 75 chest 40 40 body weight 40 214 Extend your arms straight out in front of you, parallel to the ground. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 74 shoulders 40 40 body weight 40 215 Cross your arms in front of your body, with your right arm over your left arm. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 75 chest 40 40 body weight 40 215 Cross your arms in front of your body, with your right arm over your left arm. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 74 shoulders 40 40 body weight 40 216 Interlock your fingers and rotate your palms away from your body. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 75 chest 40 40 body weight 40 216 Interlock your fingers and rotate your palms away from your body. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 74 shoulders 40 40 body weight 40 217 Slowly raise your arms up and away from your body, feeling a stretch in your back and chest. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 75 chest 40 40 body weight 40 217 Slowly raise your arms up and away from your body, feeling a stretch in your back and chest. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 74 shoulders 40 40 body weight 40 218 Hold the stretch for 15-30 seconds, then release. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 75 chest 40 40 body weight 40 218 Hold the stretch for 15-30 seconds, then release. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 74 shoulders 40 40 body weight 40 219 Repeat on the opposite side. 40
40 back C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif back pec stretch 75 chest 40 40 body weight 40 219 Repeat on the opposite side. 40
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 76 hamstrings 41 41 body weight 41 220 Stand with your feet shoulder-width apart. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 77 glutes 41 41 body weight 41 220 Stand with your feet shoulder-width apart. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 78 calves 41 41 body weight 41 220 Stand with your feet shoulder-width apart. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 76 hamstrings 41 41 body weight 41 221 Bend your knees slightly and jump backwards, pushing off with both feet. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 77 glutes 41 41 body weight 41 221 Bend your knees slightly and jump backwards, pushing off with both feet. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 78 calves 41 41 body weight 41 221 Bend your knees slightly and jump backwards, pushing off with both feet. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 76 hamstrings 41 41 body weight 41 222 Land softly on the balls of your feet, bending your knees to absorb the impact. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 77 glutes 41 41 body weight 41 222 Land softly on the balls of your feet, bending your knees to absorb the impact. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 78 calves 41 41 body weight 41 222 Land softly on the balls of your feet, bending your knees to absorb the impact. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 76 hamstrings 41 41 body weight 41 223 Repeat for the desired number of repetitions. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 77 glutes 41 41 body weight 41 223 Repeat for the desired number of repetitions. 41
41 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif backward jump 78 calves 41 41 body weight 41 223 Repeat for the desired number of repetitions. 41
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 79 calves 42 42 body weight 42 224 Place the balance board on a flat surface. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 80 hamstrings 42 42 body weight 42 224 Place the balance board on a flat surface. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 81 glutes 42 42 body weight 42 224 Place the balance board on a flat surface. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 79 calves 42 42 body weight 42 225 Step onto the balance board with one foot, ensuring it is centered. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 80 hamstrings 42 42 body weight 42 225 Step onto the balance board with one foot, ensuring it is centered. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 81 glutes 42 42 body weight 42 225 Step onto the balance board with one foot, ensuring it is centered. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 79 calves 42 42 body weight 42 226 Slowly shift your weight onto the foot on the balance board, keeping your core engaged. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 80 hamstrings 42 42 body weight 42 226 Slowly shift your weight onto the foot on the balance board, keeping your core engaged. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 81 glutes 42 42 body weight 42 226 Slowly shift your weight onto the foot on the balance board, keeping your core engaged. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 79 calves 42 42 body weight 42 227 Maintain your balance and stability as you hold the position for a desired amount of time. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 80 hamstrings 42 42 body weight 42 227 Maintain your balance and stability as you hold the position for a desired amount of time. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 81 glutes 42 42 body weight 42 227 Maintain your balance and stability as you hold the position for a desired amount of time. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 79 calves 42 42 body weight 42 228 Repeat the exercise with the other foot. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 80 hamstrings 42 42 body weight 42 228 Repeat the exercise with the other foot. 42
42 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif balance board 81 glutes 42 42 body weight 42 228 Repeat the exercise with the other foot. 42
43 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating biceps curl.gif band alternating biceps curl 82 forearms 43 43 band 43 229 Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up. 43
43 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating biceps curl.gif band alternating biceps curl 82 forearms 43 43 band 43 230 Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top. 43
43 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating biceps curl.gif band alternating biceps curl 82 forearms 43 43 band 43 231 Lower the arm back down to the starting position and repeat with the other arm. 43
43 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating biceps curl.gif band alternating biceps curl 82 forearms 43 43 band 43 232 Continue alternating arms for the desired number of repetitions. 43
44 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif band alternating v-up 83 hip flexors 44 44 band 44 233 Lie flat on your back with your legs straight and your arms extended overhead, holding the band. 44
44 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif band alternating v-up 83 hip flexors 44 44 band 44 234 Engage your abs and lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes. 44
44 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif band alternating v-up 83 hip flexors 44 44 band 44 235 As you lower your legs and upper body back down, switch the position of your legs, crossing one over the other. 44
44 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif band alternating v-up 83 hip flexors 44 44 band 44 236 Repeat the movement, alternating the position of your legs with each repetition. 44
44 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif band alternating v-up 83 hip flexors 44 44 band 44 237 Continue for the desired number of repetitions. 44
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 84 biceps 45 45 band 45 238 Attach the band to a pull-up bar or sturdy anchor point. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 85 forearms 45 45 band 45 238 Attach the band to a pull-up bar or sturdy anchor point. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 84 biceps 45 45 band 45 239 Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 85 forearms 45 45 band 45 239 Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 84 biceps 45 45 band 45 240 Hang with your arms fully extended, keeping your core engaged and your shoulders down and back. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 85 forearms 45 45 band 45 240 Hang with your arms fully extended, keeping your core engaged and your shoulders down and back. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 84 biceps 45 45 band 45 241 Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 85 forearms 45 45 band 45 241 Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 84 biceps 45 45 band 45 242 Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 85 forearms 45 45 band 45 242 Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 84 biceps 45 45 band 45 243 Repeat for the desired number of repetitions. 45
45 back C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif band assisted pull-up 85 forearms 45 45 band 45 243 Repeat for the desired number of repetitions. 45
46 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif band assisted wheel rollerout 86 lower back 46 46 band 46 244 Kneel on the floor and hold the handles of the band with both hands, palms facing down. 46
46 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif band assisted wheel rollerout 86 lower back 46 46 band 46 245 Place the band on the ground in front of you and position your hands shoulder-width apart. 46
46 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif band assisted wheel rollerout 86 lower back 46 46 band 46 246 Engage your core and slowly roll the wheel forward, extending your body as far as you can while maintaining control. 46
46 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif band assisted wheel rollerout 86 lower back 46 46 band 46 247 Pause for a moment at the furthest point, then slowly roll the wheel back towards your knees to return to the starting position. 46
46 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif band assisted wheel rollerout 86 lower back 46 46 band 46 248 Repeat for the desired number of repetitions. 46
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 87 triceps 47 47 band 47 249 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 88 shoulders 47 47 band 47 249 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 87 triceps 47 47 band 47 250 Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 88 shoulders 47 47 band 47 250 Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 87 triceps 47 47 band 47 251 Extend your arms fully, pushing the bands away from your chest. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 88 shoulders 47 47 band 47 251 Extend your arms fully, pushing the bands away from your chest. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 87 triceps 47 47 band 47 252 Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 88 shoulders 47 47 band 47 252 Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 87 triceps 47 47 band 47 253 Repeat for the desired number of repetitions. 47
47 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif band bench press 88 shoulders 47 47 band 47 253 Repeat for the desired number of repetitions. 47
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 89 hamstrings 48 48 band 48 254 Attach the band to a sturdy anchor point at ankle height. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 90 lower back 48 48 band 48 254 Attach the band to a sturdy anchor point at ankle height. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 89 hamstrings 48 48 band 48 255 Stand facing away from the anchor point with your feet shoulder-width apart. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 90 lower back 48 48 band 48 255 Stand facing away from the anchor point with your feet shoulder-width apart. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 89 hamstrings 48 48 band 48 256 Step back to create tension in the band, keeping your knees slightly bent. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 90 lower back 48 48 band 48 256 Step back to create tension in the band, keeping your knees slightly bent. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 89 hamstrings 48 48 band 48 257 Hinge at the hips and lean forward, maintaining a neutral spine. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 90 lower back 48 48 band 48 257 Hinge at the hips and lean forward, maintaining a neutral spine. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 89 hamstrings 48 48 band 48 258 Extend your right leg straight back, squeezing your glutes at the top. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 90 lower back 48 48 band 48 258 Extend your right leg straight back, squeezing your glutes at the top. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 89 hamstrings 48 48 band 48 259 Lower your right leg back down and repeat with the left leg. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 90 lower back 48 48 band 48 259 Lower your right leg back down and repeat with the left leg. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 89 hamstrings 48 48 band 48 260 Continue alternating legs for the desired number of repetitions. 48
48 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif band bent-over hip extension 90 lower back 48 48 band 48 260 Continue alternating legs for the desired number of repetitions. 48
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 91 hip flexors 49 49 band 49 261 Lie flat on your back with your hands behind your head and your knees bent. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 92 obliques 49 49 band 49 261 Lie flat on your back with your hands behind your head and your knees bent. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 91 hip flexors 49 49 band 49 262 Lift your feet off the ground and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 92 obliques 49 49 band 49 262 Lift your feet off the ground and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 91 hip flexors 49 49 band 49 263 Straighten your right leg while bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 92 obliques 49 49 band 49 263 Straighten your right leg while bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 91 hip flexors 49 49 band 49 264 Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 92 obliques 49 49 band 49 264 Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 91 hip flexors 49 49 band 49 265 Repeat for the desired number of repetitions. 49
49 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif band bicycle crunch 92 obliques 49 49 band 49 265 Repeat for the desired number of repetitions. 49
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 93 biceps 50 50 band 50 266 Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 94 forearms 50 50 band 50 266 Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 93 biceps 50 50 band 50 267 Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 94 forearms 50 50 band 50 267 Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 93 biceps 50 50 band 50 268 Step back to create tension in the band, keeping your feet hip-width apart. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 94 forearms 50 50 band 50 268 Step back to create tension in the band, keeping your feet hip-width apart. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 93 biceps 50 50 band 50 269 Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 94 forearms 50 50 band 50 269 Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 93 biceps 50 50 band 50 270 Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 94 forearms 50 50 band 50 270 Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 93 biceps 50 50 band 50 271 Repeat for the desired number of repetitions. 50
50 back C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif band close-grip pulldown 94 forearms 50 50 band 50 271 Repeat for the desired number of repetitions. 50
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 95 chest 51 51 band 51 272 Place a band around your upper arms, just above the elbows. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 96 shoulders 51 51 band 51 272 Place a band around your upper arms, just above the elbows. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 95 chest 51 51 band 51 273 Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 96 shoulders 51 51 band 51 273 Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 95 chest 51 51 band 51 274 Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 96 shoulders 51 51 band 51 274 Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 95 chest 51 51 band 51 275 Push through your palms to extend your arms and return to the starting position. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 96 shoulders 51 51 band 51 275 Push through your palms to extend your arms and return to the starting position. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 95 chest 51 51 band 51 276 Repeat for the desired number of repetitions. 51
51 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif band close-grip push-up 96 shoulders 51 51 band 51 276 Repeat for the desired number of repetitions. 51
52 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif band concentration curl 97 forearms 52 52 band 52 277 Sit on a bench or chair with your legs spread apart and your feet flat on the ground. 52
52 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif band concentration curl 97 forearms 52 52 band 52 278 Hold one end of the band in your hand and step on the other end with your foot on the same side. 52
52 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif band concentration curl 97 forearms 52 52 band 52 279 Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee. 52
52 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif band concentration curl 97 forearms 52 52 band 52 280 With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary. 52
52 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif band concentration curl 97 forearms 52 52 band 52 281 Pause for a moment at the top, then slowly lower your hand back down to the starting position. 52
52 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif band concentration curl 97 forearms 52 52 band 52 282 Repeat for the desired number of repetitions, then switch sides. 52
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 98 biceps 53 53 band 53 283 Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 99 forearms 53 53 band 53 283 Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 98 biceps 53 53 band 53 284 Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 99 forearms 53 53 band 53 284 Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 98 biceps 53 53 band 53 285 Grasp the band with a close grip, palms facing towards you. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 99 forearms 53 53 band 53 285 Grasp the band with a close grip, palms facing towards you. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 98 biceps 53 53 band 53 286 Keep your back straight and engage your core. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 99 forearms 53 53 band 53 286 Keep your back straight and engage your core. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 98 biceps 53 53 band 53 287 Pull the band down towards your chest, squeezing your shoulder blades together. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 99 forearms 53 53 band 53 287 Pull the band down towards your chest, squeezing your shoulder blades together. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 98 biceps 53 53 band 53 288 Pause for a moment at the bottom of the movement, feeling the contraction in your lats. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 99 forearms 53 53 band 53 288 Pause for a moment at the bottom of the movement, feeling the contraction in your lats. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 98 biceps 53 53 band 53 289 Slowly release the band back to the starting position, maintaining control throughout the movement. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 99 forearms 53 53 band 53 289 Slowly release the band back to the starting position, maintaining control throughout the movement. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 98 biceps 53 53 band 53 290 Repeat for the desired number of repetitions. 53
53 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif band fixed back close grip pulldown 99 forearms 53 53 band 53 290 Repeat for the desired number of repetitions. 53
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 291 Attach the band to a sturdy anchor point above your head. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 291 Attach the band to a sturdy anchor point above your head. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 291 Attach the band to a sturdy anchor point above your head. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 292 Stand facing the anchor point with your feet shoulder-width apart. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 292 Stand facing the anchor point with your feet shoulder-width apart. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 292 Stand facing the anchor point with your feet shoulder-width apart. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 293 Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 293 Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 293 Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 294 Step back to create tension in the band, keeping your arms fully extended. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 294 Step back to create tension in the band, keeping your arms fully extended. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 294 Step back to create tension in the band, keeping your arms fully extended. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 295 Engage your core and squeeze your shoulder blades together. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 295 Engage your core and squeeze your shoulder blades together. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 295 Engage your core and squeeze your shoulder blades together. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 296 Pull the band down towards your chest, leading with your elbows. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 296 Pull the band down towards your chest, leading with your elbows. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 296 Pull the band down towards your chest, leading with your elbows. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 297 Pause for a moment at the bottom of the movement, feeling the contraction in your lats. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 297 Pause for a moment at the bottom of the movement, feeling the contraction in your lats. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 297 Pause for a moment at the bottom of the movement, feeling the contraction in your lats. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 298 Slowly release the tension in the band and return to the starting position. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 298 Slowly release the tension in the band and return to the starting position. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 298 Slowly release the tension in the band and return to the starting position. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 100 biceps 54 54 band 54 299 Repeat for the desired number of repetitions. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 101 rhomboids 54 54 band 54 299 Repeat for the desired number of repetitions. 54
54 back C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif band fixed back underhand pulldown 102 rear deltoids 54 54 band 54 299 Repeat for the desired number of repetitions. 54
55 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif band front lateral raise 103 traps 55 55 band 55 300 Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. 55
55 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif band front lateral raise 104 upper back 55 55 band 55 300 Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. 55
55 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif band front lateral raise 103 traps 55 55 band 55 301 Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground. 55
55 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif band front lateral raise 104 upper back 55 55 band 55 301 Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground. 55
55 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif band front lateral raise 103 traps 55 55 band 55 302 Pause for a moment at the top, then slowly lower the band back down to the starting position. 55
55 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif band front lateral raise 104 upper back 55 55 band 55 302 Pause for a moment at the top, then slowly lower the band back down to the starting position. 55
55 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif band front lateral raise 103 traps 55 55 band 55 303 Repeat for the desired number of repetitions. 55
55 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif band front lateral raise 104 upper back 55 55 band 55 303 Repeat for the desired number of repetitions. 55
56 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif band front raise 105 triceps 56 56 band 56 304 Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. 56
56 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif band front raise 106 upper back 56 56 band 56 304 Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. 56
56 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif band front raise 105 triceps 56 56 band 56 305 Keep your arms straight and slowly raise them forward until they are parallel to the ground. 56
56 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif band front raise 106 upper back 56 56 band 56 305 Keep your arms straight and slowly raise them forward until they are parallel to the ground. 56
56 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif band front raise 105 triceps 56 56 band 56 306 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 56
56 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif band front raise 106 upper back 56 56 band 56 306 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 56
56 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif band front raise 105 triceps 56 56 band 56 307 Repeat for the desired number of repetitions. 56
56 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif band front raise 106 upper back 56 56 band 56 307 Repeat for the desired number of repetitions. 56
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 107 hamstrings 57 57 band 57 308 Lie on your back with your knees bent and feet flat on the ground. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 108 quadriceps 57 57 band 57 308 Lie on your back with your knees bent and feet flat on the ground. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 107 hamstrings 57 57 band 57 309 Place a resistance band just above your knees. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 108 quadriceps 57 57 band 57 309 Place a resistance band just above your knees. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 107 hamstrings 57 57 band 57 310 Engage your glutes and core muscles. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 108 quadriceps 57 57 band 57 310 Engage your glutes and core muscles. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 107 hamstrings 57 57 band 57 311 Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 108 quadriceps 57 57 band 57 311 Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 107 hamstrings 57 57 band 57 312 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 108 quadriceps 57 57 band 57 312 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 107 hamstrings 57 57 band 57 313 Repeat for the desired number of repetitions. 57
57 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif band hip lift 108 quadriceps 57 57 band 57 313 Repeat for the desired number of repetitions. 57
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 314 Attach the band to a sturdy anchor point at waist height. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 314 Attach the band to a sturdy anchor point at waist height. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 315 Stand perpendicular to the anchor point with your feet shoulder-width apart. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 315 Stand perpendicular to the anchor point with your feet shoulder-width apart. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 316 Grasp the band handle with both hands and step away from the anchor point to create tension in the band. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 316 Grasp the band handle with both hands and step away from the anchor point to create tension in the band. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 317 Bring your hands to your chest, keeping your elbows bent and close to your body. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 317 Bring your hands to your chest, keeping your elbows bent and close to your body. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 318 Engage your core and maintain a stable stance. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 318 Engage your core and maintain a stable stance. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 319 Extend your arms straight out in front of you, pushing the band away from your body. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 319 Extend your arms straight out in front of you, pushing the band away from your body. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 320 Hold the extended position for a few seconds, focusing on maintaining tension in your core. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 320 Hold the extended position for a few seconds, focusing on maintaining tension in your core. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 321 Slowly bring your hands back to your chest, resisting the pull of the band. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 321 Slowly bring your hands back to your chest, resisting the pull of the band. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 109 obliques 58 58 band 58 322 Repeat for the desired number of repetitions. 58
58 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif band horizontal pallof press 110 glutes 58 58 band 58 322 Repeat for the desired number of repetitions. 58
59 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band jack knife sit-up.gif band jack knife sit-up 111 hip flexors 59 59 band 59 323 Lie flat on your back with your legs straight and your arms extended overhead, holding the band. 59
59 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band jack knife sit-up.gif band jack knife sit-up 111 hip flexors 59 59 band 59 324 Engage your abs and lift your legs and upper body simultaneously, bringing your hands towards your feet. 59
59 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band jack knife sit-up.gif band jack knife sit-up 111 hip flexors 59 59 band 59 325 Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position. 59
59 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band jack knife sit-up.gif band jack knife sit-up 111 hip flexors 59 59 band 59 326 Repeat for the desired number of repetitions. 59
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 112 biceps 60 60 band 60 327 Attach the band to a sturdy anchor point above your head. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 113 rhomboids 60 60 band 60 327 Attach the band to a sturdy anchor point above your head. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 112 biceps 60 60 band 60 328 Kneel down and hold the band with one hand, palm facing down. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 113 rhomboids 60 60 band 60 328 Kneel down and hold the band with one hand, palm facing down. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 112 biceps 60 60 band 60 329 Extend your arm fully overhead, keeping your elbow slightly bent. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 113 rhomboids 60 60 band 60 329 Extend your arm fully overhead, keeping your elbow slightly bent. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 112 biceps 60 60 band 60 330 Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 113 rhomboids 60 60 band 60 330 Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 112 biceps 60 60 band 60 331 Pause for a moment at the bottom, then slowly release the tension and return to the starting position. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 113 rhomboids 60 60 band 60 331 Pause for a moment at the bottom, then slowly release the tension and return to the starting position. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 112 biceps 60 60 band 60 332 Repeat for the desired number of repetitions, then switch sides. 60
60 back C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif band kneeling one arm pulldown 113 rhomboids 60 60 band 60 332 Repeat for the desired number of repetitions, then switch sides. 60
61 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif band kneeling twisting crunch 114 obliques 61 61 band 61 333 Attach the band to a sturdy anchor point at waist height. 61
61 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif band kneeling twisting crunch 114 obliques 61 61 band 61 334 Kneel down facing away from the anchor point and hold the band with both hands, keeping your elbows bent and close to your sides. 61
61 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif band kneeling twisting crunch 114 obliques 61 61 band 61 335 Engage your abs and slowly twist your torso to one side, bringing your hands towards your opposite hip. 61
61 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif band kneeling twisting crunch 114 obliques 61 61 band 61 336 Pause for a moment, then slowly return to the starting position. 61
61 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif band kneeling twisting crunch 114 obliques 61 61 band 61 337 Repeat on the other side. 61
61 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif band kneeling twisting crunch 114 obliques 61 61 band 61 338 Continue alternating sides for the desired number of repetitions. 61
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 115 hamstrings 62 62 band 62 339 Lie on your back with your legs straight and a resistance band looped around your feet. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 116 quadriceps 62 62 band 62 339 Lie on your back with your legs straight and a resistance band looped around your feet. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 115 hamstrings 62 62 band 62 340 Bend your knees and bring them towards your chest, keeping your feet together. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 116 quadriceps 62 62 band 62 340 Bend your knees and bring them towards your chest, keeping your feet together. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 115 hamstrings 62 62 band 62 341 Slowly rotate your knees outwards, away from each other, while keeping your feet together. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 116 quadriceps 62 62 band 62 341 Slowly rotate your knees outwards, away from each other, while keeping your feet together. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 115 hamstrings 62 62 band 62 342 Pause for a moment at the end of the rotation, then slowly return to the starting position. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 116 quadriceps 62 62 band 62 342 Pause for a moment at the end of the rotation, then slowly return to the starting position. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 115 hamstrings 62 62 band 62 343 Repeat for the desired number of repetitions. 62
62 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif band lying hip internal rotation 116 quadriceps 62 62 band 62 343 Repeat for the desired number of repetitions. 62
63 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif band lying straight leg raise 117 hip flexors 63 63 band 63 344 Lie flat on your back with your legs straight and your feet together. 63
63 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif band lying straight leg raise 117 hip flexors 63 63 band 63 345 Place the band around the arches of your feet and hold the ends of the band with your hands. 63
63 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif band lying straight leg raise 117 hip flexors 63 63 band 63 346 Engaging your abs, lift both legs off the ground until they are perpendicular to the floor. 63
63 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif band lying straight leg raise 117 hip flexors 63 63 band 63 347 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 63
63 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif band lying straight leg raise 117 hip flexors 63 63 band 63 348 Repeat for the desired number of repetitions. 63
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 118 forearms 64 64 band 64 349 Stand with your feet shoulder-width apart and place one end of the band under your foot. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 119 shoulders 64 64 band 64 349 Stand with your feet shoulder-width apart and place one end of the band under your foot. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 118 forearms 64 64 band 64 350 Hold the other end of the band with your arm fully extended overhead, palm facing forward. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 119 shoulders 64 64 band 64 350 Hold the other end of the band with your arm fully extended overhead, palm facing forward. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 118 forearms 64 64 band 64 351 Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 119 shoulders 64 64 band 64 351 Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 118 forearms 64 64 band 64 352 Pause for a moment at the top, then slowly lower your forearm back to the starting position. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 119 shoulders 64 64 band 64 352 Pause for a moment at the top, then slowly lower your forearm back to the starting position. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 118 forearms 64 64 band 64 353 Repeat for the desired number of repetitions, then switch arms. 64
64 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif band one arm overhead biceps curl 119 shoulders 64 64 band 64 353 Repeat for the desired number of repetitions, then switch arms. 64
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 120 glutes 65 65 band 65 354 Stand with your feet hip-width apart and place a resistance band around your ankles. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 121 hamstrings 65 65 band 65 354 Stand with your feet hip-width apart and place a resistance band around your ankles. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 120 glutes 65 65 band 65 355 Extend one leg forward and rest the top of your foot on a bench or step behind you. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 121 hamstrings 65 65 band 65 355 Extend one leg forward and rest the top of your foot on a bench or step behind you. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 120 glutes 65 65 band 65 356 Hold onto a support with one hand for balance. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 121 hamstrings 65 65 band 65 356 Hold onto a support with one hand for balance. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 120 glutes 65 65 band 65 357 Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 121 hamstrings 65 65 band 65 357 Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 120 glutes 65 65 band 65 358 Push through your heel to return to the starting position. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 121 hamstrings 65 65 band 65 358 Push through your heel to return to the starting position. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 120 glutes 65 65 band 65 359 Repeat for the desired number of repetitions, then switch legs. 65
65 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif band one arm single leg split squat 121 hamstrings 65 65 band 65 359 Repeat for the desired number of repetitions, then switch legs. 65
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 122 biceps 66 66 band 66 360 Attach the band to a stable anchor point at waist height. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 123 shoulders 66 66 band 66 360 Attach the band to a stable anchor point at waist height. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 122 biceps 66 66 band 66 361 Stand facing the anchor point with your feet shoulder-width apart. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 123 shoulders 66 66 band 66 361 Stand facing the anchor point with your feet shoulder-width apart. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 122 biceps 66 66 band 66 362 Hold the band with one hand, palm facing inward, and step back to create tension in the band. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 123 shoulders 66 66 band 66 362 Hold the band with one hand, palm facing inward, and step back to create tension in the band. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 122 biceps 66 66 band 66 363 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 123 shoulders 66 66 band 66 363 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 122 biceps 66 66 band 66 364 Pull the band towards your waist, squeezing your shoulder blades together. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 123 shoulders 66 66 band 66 364 Pull the band towards your waist, squeezing your shoulder blades together. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 122 biceps 66 66 band 66 365 Pause for a moment at the top of the movement, then slowly release the band back to the starting position. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 123 shoulders 66 66 band 66 365 Pause for a moment at the top of the movement, then slowly release the band back to the starting position. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 122 biceps 66 66 band 66 366 Repeat for the desired number of repetitions, then switch sides. 66
66 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif band one arm standing low row 123 shoulders 66 66 band 66 366 Repeat for the desired number of repetitions, then switch sides. 66
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 124 shoulders 67 67 band 67 367 Attach the band to a sturdy anchor point at chest height. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 125 triceps 67 67 band 67 367 Attach the band to a sturdy anchor point at chest height. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 124 shoulders 67 67 band 67 368 Stand with your side facing the anchor point and grab the band with one hand. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 125 triceps 67 67 band 67 368 Stand with your side facing the anchor point and grab the band with one hand. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 124 shoulders 67 67 band 67 369 Step away from the anchor point to create tension in the band. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 125 triceps 67 67 band 67 369 Step away from the anchor point to create tension in the band. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 124 shoulders 67 67 band 67 370 Position your feet shoulder-width apart and slightly bend your knees. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 125 triceps 67 67 band 67 370 Position your feet shoulder-width apart and slightly bend your knees. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 124 shoulders 67 67 band 67 371 Bring your hand holding the band across your body, towards the opposite shoulder. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 125 triceps 67 67 band 67 371 Bring your hand holding the band across your body, towards the opposite shoulder. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 124 shoulders 67 67 band 67 372 While maintaining tension in the band, push your hand forward and away from your body, extending your arm. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 125 triceps 67 67 band 67 372 While maintaining tension in the band, push your hand forward and away from your body, extending your arm. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 124 shoulders 67 67 band 67 373 Slowly return to the starting position and repeat for the desired number of repetitions. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 125 triceps 67 67 band 67 373 Slowly return to the starting position and repeat for the desired number of repetitions. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 124 shoulders 67 67 band 67 374 Switch sides and repeat the exercise with the other hand. 67
67 chest C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif band one arm twisting chest press 125 triceps 67 67 band 67 374 Switch sides and repeat the exercise with the other hand. 67
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 126 biceps 68 68 band 68 375 Sit on a bench or chair with your feet flat on the ground and your back straight. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 127 shoulders 68 68 band 68 375 Sit on a bench or chair with your feet flat on the ground and your back straight. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 126 biceps 68 68 band 68 376 Hold the band with one hand and extend your arm fully in front of you. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 127 shoulders 68 68 band 68 376 Hold the band with one hand and extend your arm fully in front of you. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 126 biceps 68 68 band 68 377 Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 127 shoulders 68 68 band 68 377 Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 126 biceps 68 68 band 68 378 At the same time, twist your torso towards the side of the pulling arm. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 127 shoulders 68 68 band 68 378 At the same time, twist your torso towards the side of the pulling arm. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 126 biceps 68 68 band 68 379 Pause for a moment at the top, then slowly release the tension in the band and return to the starting position. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 127 shoulders 68 68 band 68 379 Pause for a moment at the top, then slowly release the tension in the band and return to the starting position. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 126 biceps 68 68 band 68 380 Repeat for the desired number of repetitions, then switch to the other arm. 68
68 back C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif band one arm twisting seated row 127 shoulders 68 68 band 68 380 Repeat for the desired number of repetitions, then switch to the other arm. 68
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 128 hamstrings 69 69 band 69 381 Attach a resistance band to a sturdy anchor point at ground level. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 129 lower back 69 69 band 69 381 Attach a resistance band to a sturdy anchor point at ground level. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 128 hamstrings 69 69 band 69 382 Stand facing away from the anchor point with your feet shoulder-width apart. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 129 lower back 69 69 band 69 382 Stand facing away from the anchor point with your feet shoulder-width apart. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 128 hamstrings 69 69 band 69 383 Step forward to create tension in the band, keeping your knees slightly bent. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 129 lower back 69 69 band 69 383 Step forward to create tension in the band, keeping your knees slightly bent. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 128 hamstrings 69 69 band 69 384 Hinge at the hips and push your glutes back, maintaining a slight bend in your knees. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 129 lower back 69 69 band 69 384 Hinge at the hips and push your glutes back, maintaining a slight bend in your knees. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 128 hamstrings 69 69 band 69 385 Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 129 lower back 69 69 band 69 385 Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 128 hamstrings 69 69 band 69 386 Drive your hips forward and squeeze your glutes to return to the starting position. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 129 lower back 69 69 band 69 386 Drive your hips forward and squeeze your glutes to return to the starting position. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 128 hamstrings 69 69 band 69 387 Repeat for the desired number of repetitions. 69
69 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif band pull through 129 lower back 69 69 band 69 387 Repeat for the desired number of repetitions. 69
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 130 shoulders 70 70 band 70 388 Attach the band securely to a stable anchor point. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 131 chest 70 70 band 70 388 Attach the band securely to a stable anchor point. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 130 shoulders 70 70 band 70 389 Lie flat on your back with your knees bent and feet flat on the ground. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 131 chest 70 70 band 70 389 Lie flat on your back with your knees bent and feet flat on the ground. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 130 shoulders 70 70 band 70 390 Hold the band with both hands and extend your arms straight up towards the ceiling. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 131 chest 70 70 band 70 390 Hold the band with both hands and extend your arms straight up towards the ceiling. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 130 shoulders 70 70 band 70 391 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 131 chest 70 70 band 70 391 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 130 shoulders 70 70 band 70 392 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 131 chest 70 70 band 70 392 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 130 shoulders 70 70 band 70 393 Repeat for the desired number of repetitions. 70
70 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif band push sit-up 131 chest 70 70 band 70 393 Repeat for the desired number of repetitions. 70
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 132 upper back 71 71 band 71 394 Attach the band to a stationary object at chest height. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 133 trapezius 71 71 band 71 394 Attach the band to a stationary object at chest height. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 132 upper back 71 71 band 71 395 Stand with your feet shoulder-width apart and hold the band with both hands in front of you. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 133 trapezius 71 71 band 71 395 Stand with your feet shoulder-width apart and hold the band with both hands in front of you. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 132 upper back 71 71 band 71 396 Keep your arms straight and lift them out to the sides until they are parallel to the ground. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 133 trapezius 71 71 band 71 396 Keep your arms straight and lift them out to the sides until they are parallel to the ground. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 132 upper back 71 71 band 71 397 Squeeze your shoulder blades together at the top of the movement. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 133 trapezius 71 71 band 71 397 Squeeze your shoulder blades together at the top of the movement. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 132 upper back 71 71 band 71 398 Slowly lower your arms back to the starting position. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 133 trapezius 71 71 band 71 398 Slowly lower your arms back to the starting position. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 132 upper back 71 71 band 71 399 Repeat for the desired number of repetitions. 71
71 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif band reverse fly 133 trapezius 71 71 band 71 399 Repeat for the desired number of repetitions. 71
72 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif band reverse wrist curl 134 forearms 72 72 band 72 400 Sit on a bench or chair with your feet flat on the ground. 72
72 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif band reverse wrist curl 134 forearms 72 72 band 72 401 Hold the band with an overhand grip, palms facing down, and wrap it around your fingers. 72
72 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif band reverse wrist curl 134 forearms 72 72 band 72 402 Rest your forearms on your thighs, with your wrists hanging off the edge. 72
72 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif band reverse wrist curl 134 forearms 72 72 band 72 403 Slowly curl your wrists upward, squeezing your forearms. 72
72 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif band reverse wrist curl 134 forearms 72 72 band 72 404 Pause for a moment at the top, then slowly lower your wrists back down to the starting position. 72
72 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif band reverse wrist curl 134 forearms 72 72 band 72 405 Repeat for the desired number of repetitions. 72
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 135 hamstrings 73 73 band 73 406 Sit on a chair or bench with your back straight and feet flat on the ground. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 136 quadriceps 73 73 band 73 406 Sit on a chair or bench with your back straight and feet flat on the ground. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 135 hamstrings 73 73 band 73 407 Place a resistance band around your thighs, just above your knees. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 136 quadriceps 73 73 band 73 407 Place a resistance band around your thighs, just above your knees. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 135 hamstrings 73 73 band 73 408 Keep your knees bent at a 90-degree angle and your feet shoulder-width apart. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 136 quadriceps 73 73 band 73 408 Keep your knees bent at a 90-degree angle and your feet shoulder-width apart. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 135 hamstrings 73 73 band 73 409 Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 136 quadriceps 73 73 band 73 409 Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 135 hamstrings 73 73 band 73 410 Pause for a moment at the end of the movement, then slowly return to the starting position. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 136 quadriceps 73 73 band 73 410 Pause for a moment at the end of the movement, then slowly return to the starting position. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 135 hamstrings 73 73 band 73 411 Repeat for the desired number of repetitions. 73
73 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif band seated hip internal rotation 136 quadriceps 73 73 band 73 411 Repeat for the desired number of repetitions. 73
74 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif band seated twist 137 obliques 74 74 band 74 412 Sit on the ground with your legs extended in front of you and your back straight. 74
74 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif band seated twist 137 obliques 74 74 band 74 413 Wrap the band around your waist and hold the ends with both hands. 74
74 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif band seated twist 137 obliques 74 74 band 74 414 Engage your abs and slowly twist your torso to one side, keeping your back straight and your feet on the ground. 74
74 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif band seated twist 137 obliques 74 74 band 74 415 Pause for a moment at the end of the twist, then slowly return to the starting position. 74
74 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif band seated twist 137 obliques 74 74 band 74 416 Repeat the twist to the other side. 74
74 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif band seated twist 137 obliques 74 74 band 74 417 Continue alternating sides for the desired number of repetitions. 74
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 138 triceps 75 75 band 75 418 Stand with your feet shoulder-width apart and place the band under your feet. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 139 upper back 75 75 band 75 418 Stand with your feet shoulder-width apart and place the band under your feet. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 138 triceps 75 75 band 75 419 Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 139 upper back 75 75 band 75 419 Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 138 triceps 75 75 band 75 420 Press the band overhead, fully extending your arms. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 139 upper back 75 75 band 75 420 Press the band overhead, fully extending your arms. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 138 triceps 75 75 band 75 421 Pause for a moment at the top, then slowly lower the band back to shoulder height. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 139 upper back 75 75 band 75 421 Pause for a moment at the top, then slowly lower the band back to shoulder height. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 138 triceps 75 75 band 75 422 Repeat for the desired number of repetitions. 75
75 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif band shoulder press 139 upper back 75 75 band 75 422 Repeat for the desired number of repetitions. 75
76 back C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif band shrug 140 shoulders 76 76 band 76 423 Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands. 76
76 back C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif band shrug 140 shoulders 76 76 band 76 424 Keep your arms straight and relaxed, and let the band hang in front of your thighs. 76
76 back C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif band shrug 140 shoulders 76 76 band 76 425 Engage your traps by shrugging your shoulders upward, lifting the band as high as possible. 76
76 back C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif band shrug 140 shoulders 76 76 band 76 426 Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. 76
76 back C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif band shrug 140 shoulders 76 76 band 76 427 Repeat for the desired number of repetitions. 76
77 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif band side triceps extension 141 shoulders 77 77 band 77 428 Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down. 77
77 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif band side triceps extension 141 shoulders 77 77 band 77 429 Extend your arms straight out to the sides, keeping them parallel to the ground. 77
77 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif band side triceps extension 141 shoulders 77 77 band 77 430 Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still. 77
77 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif band side triceps extension 141 shoulders 77 77 band 77 431 Pause for a moment, then slowly extend your arms back out to the starting position. 77
77 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif band side triceps extension 141 shoulders 77 77 band 77 432 Repeat for the desired number of repetitions. 77
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 142 ankles 78 78 band 78 433 Stand with your feet hip-width apart and place the band around the ball of your left foot. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 143 feet 78 78 band 78 433 Stand with your feet hip-width apart and place the band around the ball of your left foot. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 142 ankles 78 78 band 78 434 Hold onto a stable object for balance if needed. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 143 feet 78 78 band 78 434 Hold onto a stable object for balance if needed. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 142 ankles 78 78 band 78 435 Slowly raise your left heel off the ground, lifting your body weight onto the ball of your foot. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 143 feet 78 78 band 78 435 Slowly raise your left heel off the ground, lifting your body weight onto the ball of your foot. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 142 ankles 78 78 band 78 436 Pause for a moment at the top, then slowly lower your left heel back down to the starting position. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 143 feet 78 78 band 78 436 Pause for a moment at the top, then slowly lower your left heel back down to the starting position. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 142 ankles 78 78 band 78 437 Repeat for the desired number of repetitions, then switch to the right leg. 78
78 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif band single leg calf raise 143 feet 78 78 band 78 437 Repeat for the desired number of repetitions, then switch to the right leg. 78
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 144 hamstrings 79 79 band 79 438 Stand with your feet hip-width apart and place the band around the ball of your foot. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 145 glutes 79 79 band 79 438 Stand with your feet hip-width apart and place the band around the ball of your foot. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 144 hamstrings 79 79 band 79 439 Hold onto a stable object for balance. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 145 glutes 79 79 band 79 439 Hold onto a stable object for balance. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 144 hamstrings 79 79 band 79 440 Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 145 glutes 79 79 band 79 440 Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 144 hamstrings 79 79 band 79 441 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 145 glutes 79 79 band 79 441 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 144 hamstrings 79 79 band 79 442 Repeat for the desired number of repetitions, then switch to the other leg. 79
79 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif band single leg reverse calf raise 145 glutes 79 79 band 79 442 Repeat for the desired number of repetitions, then switch to the other leg. 79
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 146 glutes 80 80 band 80 443 Stand with your feet hip-width apart and place a resistance band around your ankles. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 147 hamstrings 80 80 band 80 443 Stand with your feet hip-width apart and place a resistance band around your ankles. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 146 glutes 80 80 band 80 444 Take a big step forward with your right foot and a smaller step back with your left foot. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 147 hamstrings 80 80 band 80 444 Take a big step forward with your right foot and a smaller step back with your left foot. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 146 glutes 80 80 band 80 445 Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 147 hamstrings 80 80 band 80 445 Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 146 glutes 80 80 band 80 446 Push through your right heel to return to the starting position. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 147 hamstrings 80 80 band 80 446 Push through your right heel to return to the starting position. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 146 glutes 80 80 band 80 447 Repeat on the other side. 80
80 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif band single leg split squat 147 hamstrings 80 80 band 80 447 Repeat on the other side. 80
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 148 quadriceps 81 81 band 81 448 Stand with your feet shoulder-width apart, with the band placed just above your knees. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 149 hamstrings 81 81 band 81 448 Stand with your feet shoulder-width apart, with the band placed just above your knees. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 150 calves 81 81 band 81 448 Stand with your feet shoulder-width apart, with the band placed just above your knees. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 148 quadriceps 81 81 band 81 449 Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 149 hamstrings 81 81 band 81 449 Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 150 calves 81 81 band 81 449 Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 148 quadriceps 81 81 band 81 450 Make sure your knees are tracking over your toes and your weight is in your heels. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 149 hamstrings 81 81 band 81 450 Make sure your knees are tracking over your toes and your weight is in your heels. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 150 calves 81 81 band 81 450 Make sure your knees are tracking over your toes and your weight is in your heels. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 148 quadriceps 81 81 band 81 451 Pause for a moment at the bottom, then push through your heels to return to the starting position. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 149 hamstrings 81 81 band 81 451 Pause for a moment at the bottom, then push through your heels to return to the starting position. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 150 calves 81 81 band 81 451 Pause for a moment at the bottom, then push through your heels to return to the starting position. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 148 quadriceps 81 81 band 81 452 Repeat for the desired number of repetitions. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 149 hamstrings 81 81 band 81 452 Repeat for the desired number of repetitions. 81
81 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif band squat 150 calves 81 81 band 81 452 Repeat for the desired number of repetitions. 81
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 151 hamstrings 82 82 band 82 453 Attach the band to a sturdy anchor point at waist height. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 152 quadriceps 82 82 band 82 453 Attach the band to a sturdy anchor point at waist height. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 153 back 82 82 band 82 453 Attach the band to a sturdy anchor point at waist height. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 151 hamstrings 82 82 band 82 454 Stand facing the anchor point with your feet shoulder-width apart. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 152 quadriceps 82 82 band 82 454 Stand facing the anchor point with your feet shoulder-width apart. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 153 back 82 82 band 82 454 Stand facing the anchor point with your feet shoulder-width apart. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 151 hamstrings 82 82 band 82 455 Hold the band handles with your palms facing each other and your arms extended in front of you. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 152 quadriceps 82 82 band 82 455 Hold the band handles with your palms facing each other and your arms extended in front of you. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 153 back 82 82 band 82 455 Hold the band handles with your palms facing each other and your arms extended in front of you. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 151 hamstrings 82 82 band 82 456 Bend your knees and lower into a squat position, keeping your back straight and chest lifted. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 152 quadriceps 82 82 band 82 456 Bend your knees and lower into a squat position, keeping your back straight and chest lifted. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 153 back 82 82 band 82 456 Bend your knees and lower into a squat position, keeping your back straight and chest lifted. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 151 hamstrings 82 82 band 82 457 From the squat position, pull the band handles towards your body, squeezing your shoulder blades together. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 152 quadriceps 82 82 band 82 457 From the squat position, pull the band handles towards your body, squeezing your shoulder blades together. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 153 back 82 82 band 82 457 From the squat position, pull the band handles towards your body, squeezing your shoulder blades together. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 151 hamstrings 82 82 band 82 458 Pause for a moment at the top, then slowly release the tension and return to the starting position. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 152 quadriceps 82 82 band 82 458 Pause for a moment at the top, then slowly release the tension and return to the starting position. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 153 back 82 82 band 82 458 Pause for a moment at the top, then slowly release the tension and return to the starting position. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 151 hamstrings 82 82 band 82 459 Repeat for the desired number of repetitions. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 152 quadriceps 82 82 band 82 459 Repeat for the desired number of repetitions. 82
82 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif band squat row 153 back 82 82 band 82 459 Repeat for the desired number of repetitions. 82
83 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif band standing crunch 154 obliques 83 83 band 83 460 Attach the band to a sturdy anchor point at waist height. 83
83 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif band standing crunch 154 obliques 83 83 band 83 461 Stand facing away from the anchor point with your feet shoulder-width apart. 83
83 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif band standing crunch 154 obliques 83 83 band 83 462 Hold the band with both hands and bring it up to your chest, keeping your elbows bent and close to your body. 83
83 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif band standing crunch 154 obliques 83 83 band 83 463 Engage your abs and slowly crunch forward, bringing your chest towards your knees. 83
83 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif band standing crunch 154 obliques 83 83 band 83 464 Pause for a moment at the top of the crunch, then slowly return to the starting position. 83
83 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif band standing crunch 154 obliques 83 83 band 83 465 Repeat for the desired number of repetitions. 83
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 155 trapezius 84 84 band 84 466 Stand with your feet shoulder-width apart and place the band under your feet. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 156 rhomboids 84 84 band 84 466 Stand with your feet shoulder-width apart and place the band under your feet. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 157 biceps 84 84 band 84 466 Stand with your feet shoulder-width apart and place the band under your feet. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 155 trapezius 84 84 band 84 467 Hold the band handles with your palms facing each other and your arms extended in front of you. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 156 rhomboids 84 84 band 84 467 Hold the band handles with your palms facing each other and your arms extended in front of you. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 157 biceps 84 84 band 84 467 Hold the band handles with your palms facing each other and your arms extended in front of you. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 155 trapezius 84 84 band 84 468 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 156 rhomboids 84 84 band 84 468 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 157 biceps 84 84 band 84 468 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 155 trapezius 84 84 band 84 469 Pull the band towards your chest, squeezing your shoulder blades together. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 156 rhomboids 84 84 band 84 469 Pull the band towards your chest, squeezing your shoulder blades together. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 157 biceps 84 84 band 84 469 Pull the band towards your chest, squeezing your shoulder blades together. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 155 trapezius 84 84 band 84 470 Pause for a moment at the top, then slowly release the tension and return to the starting position. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 156 rhomboids 84 84 band 84 470 Pause for a moment at the top, then slowly release the tension and return to the starting position. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 157 biceps 84 84 band 84 470 Pause for a moment at the top, then slowly release the tension and return to the starting position. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 155 trapezius 84 84 band 84 471 Repeat for the desired number of repetitions. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 156 rhomboids 84 84 band 84 471 Repeat for the desired number of repetitions. 84
84 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif band standing rear delt row 157 biceps 84 84 band 84 471 Repeat for the desired number of repetitions. 84
85 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif band standing twisting crunch 158 obliques 85 85 band 85 472 Stand with your feet shoulder-width apart and place the band around your upper back, crossing it in front of your chest. 85
85 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif band standing twisting crunch 158 obliques 85 85 band 85 473 Hold the ends of the band with your hands, keeping your elbows bent and close to your sides. 85
85 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif band standing twisting crunch 158 obliques 85 85 band 85 474 Engage your abs and twist your torso to one side, bringing your elbow towards the opposite knee. 85
85 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif band standing twisting crunch 158 obliques 85 85 band 85 475 Pause for a moment, then return to the starting position. 85
85 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif band standing twisting crunch 158 obliques 85 85 band 85 476 Repeat on the other side. 85
85 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif band standing twisting crunch 158 obliques 85 85 band 85 477 Continue alternating sides for the desired number of repetitions. 85
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 159 quadriceps 86 86 band 86 478 Place a band around your thighs, just above your knees. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 160 hamstrings 86 86 band 86 478 Place a band around your thighs, just above your knees. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 161 calves 86 86 band 86 478 Place a band around your thighs, just above your knees. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 159 quadriceps 86 86 band 86 479 Stand facing a step or platform with your feet hip-width apart. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 160 hamstrings 86 86 band 86 479 Stand facing a step or platform with your feet hip-width apart. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 161 calves 86 86 band 86 479 Stand facing a step or platform with your feet hip-width apart. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 159 quadriceps 86 86 band 86 480 Step up onto the platform with your right foot, pushing through your heel. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 160 hamstrings 86 86 band 86 480 Step up onto the platform with your right foot, pushing through your heel. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 161 calves 86 86 band 86 480 Step up onto the platform with your right foot, pushing through your heel. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 159 quadriceps 86 86 band 86 481 Extend your left leg behind you, keeping it straight. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 160 hamstrings 86 86 band 86 481 Extend your left leg behind you, keeping it straight. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 161 calves 86 86 band 86 481 Extend your left leg behind you, keeping it straight. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 159 quadriceps 86 86 band 86 482 Lower your left foot back down to the ground. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 160 hamstrings 86 86 band 86 482 Lower your left foot back down to the ground. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 161 calves 86 86 band 86 482 Lower your left foot back down to the ground. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 159 quadriceps 86 86 band 86 483 Repeat with your left foot stepping up onto the platform. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 160 hamstrings 86 86 band 86 483 Repeat with your left foot stepping up onto the platform. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 161 calves 86 86 band 86 483 Repeat with your left foot stepping up onto the platform. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 159 quadriceps 86 86 band 86 484 Continue alternating legs for the desired number of repetitions. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 160 hamstrings 86 86 band 86 484 Continue alternating legs for the desired number of repetitions. 86
86 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif band step-up 161 calves 86 86 band 86 484 Continue alternating legs for the desired number of repetitions. 86
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 162 hamstrings 87 87 band 87 485 Stand with your feet shoulder-width apart and place the band around your ankles. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 163 lower back 87 87 band 87 485 Stand with your feet shoulder-width apart and place the band around your ankles. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 162 hamstrings 87 87 band 87 486 Hold the band with both hands in front of your thighs, palms facing your body. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 163 lower back 87 87 band 87 486 Hold the band with both hands in front of your thighs, palms facing your body. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 162 hamstrings 87 87 band 87 487 Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 163 lower back 87 87 band 87 487 Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 162 hamstrings 87 87 band 87 488 As you lower, push your hips back and allow your knees to bend slightly. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 163 lower back 87 87 band 87 488 As you lower, push your hips back and allow your knees to bend slightly. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 162 hamstrings 87 87 band 87 489 Lower the band towards the ground, feeling a stretch in your hamstrings. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 163 lower back 87 87 band 87 489 Lower the band towards the ground, feeling a stretch in your hamstrings. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 162 hamstrings 87 87 band 87 490 Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 163 lower back 87 87 band 87 490 Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 162 hamstrings 87 87 band 87 491 Repeat for the desired number of repetitions. 87
87 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif band stiff leg deadlift 163 lower back 87 87 band 87 491 Repeat for the desired number of repetitions. 87
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 164 hamstrings 88 88 band 88 492 Stand with your feet shoulder-width apart and place the band around your upper legs. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 165 lower back 88 88 band 88 492 Stand with your feet shoulder-width apart and place the band around your upper legs. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 164 hamstrings 88 88 band 88 493 Hold the band with both hands in front of your thighs, palms facing your body. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 165 lower back 88 88 band 88 493 Hold the band with both hands in front of your thighs, palms facing your body. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 164 hamstrings 88 88 band 88 494 Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 165 lower back 88 88 band 88 494 Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 164 hamstrings 88 88 band 88 495 Feel the stretch in your hamstrings as you lower the band. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 165 lower back 88 88 band 88 495 Feel the stretch in your hamstrings as you lower the band. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 164 hamstrings 88 88 band 88 496 Engage your glutes and hamstrings to lift your body back up to the starting position. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 165 lower back 88 88 band 88 496 Engage your glutes and hamstrings to lift your body back up to the starting position. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 164 hamstrings 88 88 band 88 497 Repeat for the desired number of repetitions. 88
88 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif band straight back stiff leg deadlift 165 lower back 88 88 band 88 497 Repeat for the desired number of repetitions. 88
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 166 hamstrings 89 89 band 89 498 Stand with your feet shoulder-width apart and place the band around your feet. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 167 glutes 89 89 band 89 498 Stand with your feet shoulder-width apart and place the band around your feet. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 166 hamstrings 89 89 band 89 499 Hold the band with both hands, palms facing your body, and keep your arms straight. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 167 glutes 89 89 band 89 499 Hold the band with both hands, palms facing your body, and keep your arms straight. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 166 hamstrings 89 89 band 89 500 Engage your core and maintain a slight bend in your knees. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 167 glutes 89 89 band 89 500 Engage your core and maintain a slight bend in your knees. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 166 hamstrings 89 89 band 89 501 Slowly hinge forward at your hips, keeping your back straight and chest lifted. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 167 glutes 89 89 band 89 501 Slowly hinge forward at your hips, keeping your back straight and chest lifted. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 166 hamstrings 89 89 band 89 502 Lower the band towards the ground while keeping your legs straight. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 167 glutes 89 89 band 89 502 Lower the band towards the ground while keeping your legs straight. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 166 hamstrings 89 89 band 89 503 Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 167 glutes 89 89 band 89 503 Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 166 hamstrings 89 89 band 89 504 Repeat for the desired number of repetitions. 89
89 back C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif band straight leg deadlift 167 glutes 89 89 band 89 504 Repeat for the desired number of repetitions. 89
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 168 triceps 90 90 band 90 505 Stand with your feet shoulder-width apart and place the band under your feet. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 169 upper back 90 90 band 90 505 Stand with your feet shoulder-width apart and place the band under your feet. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 168 triceps 90 90 band 90 506 Hold the band handles at shoulder height with your palms facing forward. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 169 upper back 90 90 band 90 506 Hold the band handles at shoulder height with your palms facing forward. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 168 triceps 90 90 band 90 507 Engage your core and press the band overhead, fully extending your arms. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 169 upper back 90 90 band 90 507 Engage your core and press the band overhead, fully extending your arms. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 168 triceps 90 90 band 90 508 As you press, twist your torso to one side, keeping your hips stable. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 169 upper back 90 90 band 90 508 As you press, twist your torso to one side, keeping your hips stable. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 168 triceps 90 90 band 90 509 Pause for a moment at the top, then return to the starting position. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 169 upper back 90 90 band 90 509 Pause for a moment at the top, then return to the starting position. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 168 triceps 90 90 band 90 510 Repeat the press and twist on the opposite side. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 169 upper back 90 90 band 90 510 Repeat the press and twist on the opposite side. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 168 triceps 90 90 band 90 511 Continue alternating sides for the desired number of repetitions. 90
90 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif band twisting overhead press 169 upper back 90 90 band 90 511 Continue alternating sides for the desired number of repetitions. 90
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 170 ankles 91 91 band 91 512 Stand with your feet shoulder-width apart and place a resistance band under both feet. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 171 feet 91 91 band 91 512 Stand with your feet shoulder-width apart and place a resistance band under both feet. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 170 ankles 91 91 band 91 513 Hold the ends of the band with your hands for stability. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 171 feet 91 91 band 91 513 Hold the ends of the band with your hands for stability. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 170 ankles 91 91 band 91 514 Raise your heels off the ground as high as possible, using your calves. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 171 feet 91 91 band 91 514 Raise your heels off the ground as high as possible, using your calves. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 170 ankles 91 91 band 91 515 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 171 feet 91 91 band 91 515 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 170 ankles 91 91 band 91 516 Repeat for the desired number of repetitions. 91
91 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif band two legs calf raise - (band under both legs) v. 2 171 feet 91 91 band 91 516 Repeat for the desired number of repetitions. 91
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 172 biceps 92 92 band 92 517 Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 173 forearms 92 92 band 92 517 Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 172 biceps 92 92 band 92 518 Stand facing the anchor point with your feet shoulder-width apart. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 173 forearms 92 92 band 92 518 Stand facing the anchor point with your feet shoulder-width apart. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 172 biceps 92 92 band 92 519 Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 173 forearms 92 92 band 92 519 Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 172 biceps 92 92 band 92 520 Extend your arms fully overhead, keeping your elbows slightly bent. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 173 forearms 92 92 band 92 520 Extend your arms fully overhead, keeping your elbows slightly bent. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 172 biceps 92 92 band 92 521 Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 173 forearms 92 92 band 92 521 Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 172 biceps 92 92 band 92 522 Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 173 forearms 92 92 band 92 522 Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 172 biceps 92 92 band 92 523 Repeat for the desired number of repetitions. 92
92 back C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif band underhand pulldown 173 forearms 92 92 band 92 523 Repeat for the desired number of repetitions. 92
93 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band v-up.gif band v-up 174 hip flexors 93 93 band 93 524 Lie flat on your back with your legs straight and your arms extended overhead, holding the band. 93
93 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band v-up.gif band v-up 174 hip flexors 93 93 band 93 525 Engaging your abs, lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes. 93
93 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band v-up.gif band v-up 174 hip flexors 93 93 band 93 526 Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position. 93
93 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band v-up.gif band v-up 174 hip flexors 93 93 band 93 527 Repeat for the desired number of repetitions. 93
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 175 obliques 94 94 band 94 528 Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 176 glutes 94 94 band 94 528 Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 175 obliques 94 94 band 94 529 Hold the band with both hands and step away from the anchor point, creating tension in the band. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 176 glutes 94 94 band 94 529 Hold the band with both hands and step away from the anchor point, creating tension in the band. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 175 obliques 94 94 band 94 530 Position yourself perpendicular to the anchor point, with your side facing the band. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 176 glutes 94 94 band 94 530 Position yourself perpendicular to the anchor point, with your side facing the band. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 175 obliques 94 94 band 94 531 Extend your arms straight out in front of you, keeping your hands at chest height. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 176 glutes 94 94 band 94 531 Extend your arms straight out in front of you, keeping your hands at chest height. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 175 obliques 94 94 band 94 532 Engage your core and press the band away from your chest, fully extending your arms. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 176 glutes 94 94 band 94 532 Engage your core and press the band away from your chest, fully extending your arms. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 175 obliques 94 94 band 94 533 Hold the position for a few seconds, then slowly bring the band back towards your chest. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 176 glutes 94 94 band 94 533 Hold the position for a few seconds, then slowly bring the band back towards your chest. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 175 obliques 94 94 band 94 534 Repeat for the desired number of repetitions, then switch sides. 94
94 waist C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif band vertical pallof press 176 glutes 94 94 band 94 534 Repeat for the desired number of repetitions, then switch sides. 94
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 177 biceps 95 95 band 95 535 Sit on a bench or chair with your feet flat on the ground. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 178 triceps 95 95 band 95 535 Sit on a bench or chair with your feet flat on the ground. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 177 biceps 95 95 band 95 536 Hold the band with both hands, palms facing up, and rest your forearms on your thighs. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 178 triceps 95 95 band 95 536 Hold the band with both hands, palms facing up, and rest your forearms on your thighs. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 177 biceps 95 95 band 95 537 Slowly curl your wrists upward, squeezing your forearms. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 178 triceps 95 95 band 95 537 Slowly curl your wrists upward, squeezing your forearms. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 177 biceps 95 95 band 95 538 Pause for a moment at the top, then slowly lower your wrists back down to the starting position. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 178 triceps 95 95 band 95 538 Pause for a moment at the top, then slowly lower your wrists back down to the starting position. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 177 biceps 95 95 band 95 539 Repeat for the desired number of repetitions. 95
95 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif band wrist curl 178 triceps 95 95 band 95 539 Repeat for the desired number of repetitions. 95
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 179 traps 96 96 band 96 540 Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 180 rhomboids 96 96 band 96 540 Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 179 traps 96 96 band 96 541 Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 180 rhomboids 96 96 band 96 541 Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 179 traps 96 96 band 96 542 Squeeze your shoulder blades together at the top of the movement. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 180 rhomboids 96 96 band 96 542 Squeeze your shoulder blades together at the top of the movement. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 179 traps 96 96 band 96 543 Slowly lower your arms back down to the starting position. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 180 rhomboids 96 96 band 96 543 Slowly lower your arms back down to the starting position. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 179 traps 96 96 band 96 544 Repeat for the desired number of repetitions. 96
96 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif band y-raise 180 rhomboids 96 96 band 96 544 Repeat for the desired number of repetitions. 96
97 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif barbell alternate biceps curl 181 forearms 97 97 barbell 97 545 Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward. 97
97 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif barbell alternate biceps curl 181 forearms 97 97 barbell 97 546 Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps. 97
97 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif barbell alternate biceps curl 181 forearms 97 97 barbell 97 547 Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level. 97
97 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif barbell alternate biceps curl 181 forearms 97 97 barbell 97 548 Hold the contracted position for a brief pause as you squeeze your biceps. 97
97 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif barbell alternate biceps curl 181 forearms 97 97 barbell 97 549 Inhale as you slowly begin to lower the barbells back to the starting position. 97
97 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif barbell alternate biceps curl 181 forearms 97 97 barbell 97 550 Repeat for the desired number of repetitions, alternating arms. 97
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 182 hamstrings 98 98 barbell 98 551 Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 183 glutes 98 98 barbell 98 551 Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 184 calves 98 98 barbell 98 551 Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 182 hamstrings 98 98 barbell 98 552 Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 183 glutes 98 98 barbell 98 552 Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 184 calves 98 98 barbell 98 552 Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 182 hamstrings 98 98 barbell 98 553 Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 183 glutes 98 98 barbell 98 553 Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 184 calves 98 98 barbell 98 553 Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 182 hamstrings 98 98 barbell 98 554 Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 183 glutes 98 98 barbell 98 554 Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 184 calves 98 98 barbell 98 554 Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 182 hamstrings 98 98 barbell 98 555 Repeat for the desired number of repetitions. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 183 glutes 98 98 barbell 98 555 Repeat for the desired number of repetitions. 98
98 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif barbell bench front squat 184 calves 98 98 barbell 98 555 Repeat for the desired number of repetitions. 98
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 185 triceps 99 99 barbell 99 556 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 186 shoulders 99 99 barbell 99 556 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 185 triceps 99 99 barbell 99 557 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 186 shoulders 99 99 barbell 99 557 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 185 triceps 99 99 barbell 99 558 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 186 shoulders 99 99 barbell 99 558 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 185 triceps 99 99 barbell 99 559 Lower the barbell slowly towards your chest, keeping your elbows tucked in. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 186 shoulders 99 99 barbell 99 559 Lower the barbell slowly towards your chest, keeping your elbows tucked in. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 185 triceps 99 99 barbell 99 560 Pause for a moment when the barbell touches your chest. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 186 shoulders 99 99 barbell 99 560 Pause for a moment when the barbell touches your chest. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 185 triceps 99 99 barbell 99 561 Push the barbell back up to the starting position by extending your arms. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 186 shoulders 99 99 barbell 99 561 Push the barbell back up to the starting position by extending your arms. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 185 triceps 99 99 barbell 99 562 Repeat for the desired number of repetitions. 99
99 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif barbell bench press 186 shoulders 99 99 barbell 99 562 Repeat for the desired number of repetitions. 99
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 187 glutes 100 100 barbell 100 563 Set up a barbell on a squat rack at chest height. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 188 hamstrings 100 100 barbell 100 563 Set up a barbell on a squat rack at chest height. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 189 calves 100 100 barbell 100 563 Set up a barbell on a squat rack at chest height. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 187 glutes 100 100 barbell 100 564 Stand facing away from the rack, with your feet shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 188 hamstrings 100 100 barbell 100 564 Stand facing away from the rack, with your feet shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 189 calves 100 100 barbell 100 564 Stand facing away from the rack, with your feet shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 187 glutes 100 100 barbell 100 565 Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 188 hamstrings 100 100 barbell 100 565 Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 189 calves 100 100 barbell 100 565 Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 187 glutes 100 100 barbell 100 566 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 188 hamstrings 100 100 barbell 100 566 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 189 calves 100 100 barbell 100 566 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 187 glutes 100 100 barbell 100 567 Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 188 hamstrings 100 100 barbell 100 567 Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 189 calves 100 100 barbell 100 567 Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 187 glutes 100 100 barbell 100 568 Lower your body down into a squat, keeping your knees in line with your toes. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 188 hamstrings 100 100 barbell 100 568 Lower your body down into a squat, keeping your knees in line with your toes. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 189 calves 100 100 barbell 100 568 Lower your body down into a squat, keeping your knees in line with your toes. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 187 glutes 100 100 barbell 100 569 Pause for a moment at the bottom, then push through your heels to return to the starting position. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 188 hamstrings 100 100 barbell 100 569 Pause for a moment at the bottom, then push through your heels to return to the starting position. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 189 calves 100 100 barbell 100 569 Pause for a moment at the bottom, then push through your heels to return to the starting position. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 187 glutes 100 100 barbell 100 570 Repeat for the desired number of repetitions. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 188 hamstrings 100 100 barbell 100 570 Repeat for the desired number of repetitions. 100
100 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif barbell bench squat 189 calves 100 100 barbell 100 570 Repeat for the desired number of repetitions. 100
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 190 triceps 101 101 barbell 101 571 Lie flat on a bench with your head at one end and your feet on the floor. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 191 chest 101 101 barbell 101 571 Lie flat on a bench with your head at one end and your feet on the floor. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 190 triceps 101 101 barbell 101 572 Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 191 chest 101 101 barbell 101 572 Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 190 triceps 101 101 barbell 101 573 Lower the barbell behind your head while keeping your arms slightly bent. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 191 chest 101 101 barbell 101 573 Lower the barbell behind your head while keeping your arms slightly bent. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 190 triceps 101 101 barbell 101 574 Pause for a moment, then raise the barbell back to the starting position. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 191 chest 101 101 barbell 101 574 Pause for a moment, then raise the barbell back to the starting position. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 190 triceps 101 101 barbell 101 575 Repeat for the desired number of repetitions. 101
101 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif barbell bent arm pullover 191 chest 101 101 barbell 101 575 Repeat for the desired number of repetitions. 101
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 192 biceps 102 102 barbell 102 576 Stand with your feet shoulder-width apart and knees slightly bent. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 193 forearms 102 102 barbell 102 576 Stand with your feet shoulder-width apart and knees slightly bent. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 192 biceps 102 102 barbell 102 577 Bend forward at the hips while keeping your back straight and chest up. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 193 forearms 102 102 barbell 102 577 Bend forward at the hips while keeping your back straight and chest up. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 192 biceps 102 102 barbell 102 578 Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 193 forearms 102 102 barbell 102 578 Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 192 biceps 102 102 barbell 102 579 Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 193 forearms 102 102 barbell 102 579 Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 192 biceps 102 102 barbell 102 580 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 193 forearms 102 102 barbell 102 580 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 192 biceps 102 102 barbell 102 581 Repeat for the desired number of repetitions. 102
102 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif barbell bent over row 193 forearms 102 102 barbell 102 581 Repeat for the desired number of repetitions. 102
103 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif barbell biceps curl (with arm blaster) 194 forearms 103 103 barbell 103 582 Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. 103
103 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif barbell biceps curl (with arm blaster) 194 forearms 103 103 barbell 103 583 Place your upper arms against the arm blaster, keeping your elbows close to your torso. 103
103 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif barbell biceps curl (with arm blaster) 194 forearms 103 103 barbell 103 584 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 103
103 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif barbell biceps curl (with arm blaster) 194 forearms 103 103 barbell 103 585 Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level. 103
103 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif barbell biceps curl (with arm blaster) 194 forearms 103 103 barbell 103 586 Hold the contracted position for a brief pause as you squeeze your biceps. 103
103 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif barbell biceps curl (with arm blaster) 194 forearms 103 103 barbell 103 587 Inhale and slowly begin to lower the barbell back to the starting position. 103
103 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif barbell biceps curl (with arm blaster) 194 forearms 103 103 barbell 103 588 Repeat for the desired number of repetitions. 103
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 195 hamstrings 104 104 barbell 104 589 Stand with your feet shoulder-width apart and the barbell on the floor in front of you. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 196 glutes 104 104 barbell 104 589 Stand with your feet shoulder-width apart and the barbell on the floor in front of you. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 197 shoulders 104 104 barbell 104 589 Stand with your feet shoulder-width apart and the barbell on the floor in front of you. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 198 triceps 104 104 barbell 104 589 Stand with your feet shoulder-width apart and the barbell on the floor in front of you. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 195 hamstrings 104 104 barbell 104 590 Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 196 glutes 104 104 barbell 104 590 Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 197 shoulders 104 104 barbell 104 590 Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 198 triceps 104 104 barbell 104 590 Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 195 hamstrings 104 104 barbell 104 591 Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 196 glutes 104 104 barbell 104 591 Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 197 shoulders 104 104 barbell 104 591 Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 198 triceps 104 104 barbell 104 591 Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 195 hamstrings 104 104 barbell 104 592 As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 196 glutes 104 104 barbell 104 592 As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 197 shoulders 104 104 barbell 104 592 As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 198 triceps 104 104 barbell 104 592 As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 195 hamstrings 104 104 barbell 104 593 As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 196 glutes 104 104 barbell 104 593 As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 197 shoulders 104 104 barbell 104 593 As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 198 triceps 104 104 barbell 104 593 As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 195 hamstrings 104 104 barbell 104 594 From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 196 glutes 104 104 barbell 104 594 From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 197 shoulders 104 104 barbell 104 594 From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 198 triceps 104 104 barbell 104 594 From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 195 hamstrings 104 104 barbell 104 595 Lower the barbell back down to the starting position and repeat for the desired number of repetitions. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 196 glutes 104 104 barbell 104 595 Lower the barbell back down to the starting position and repeat for the desired number of repetitions. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 197 shoulders 104 104 barbell 104 595 Lower the barbell back down to the starting position and repeat for the desired number of repetitions. 104
104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif barbell clean and press 198 triceps 104 104 barbell 104 595 Lower the barbell back down to the starting position and repeat for the desired number of repetitions. 104
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 199 quadriceps 105 105 barbell 105 596 Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 200 hamstrings 105 105 barbell 105 596 Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 201 calves 105 105 barbell 105 596 Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 202 core 105 105 barbell 105 596 Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 199 quadriceps 105 105 barbell 105 597 Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 200 hamstrings 105 105 barbell 105 597 Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 201 calves 105 105 barbell 105 597 Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 202 core 105 105 barbell 105 597 Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 199 quadriceps 105 105 barbell 105 598 Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 200 hamstrings 105 105 barbell 105 598 Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 201 calves 105 105 barbell 105 598 Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 202 core 105 105 barbell 105 598 Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 199 quadriceps 105 105 barbell 105 599 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 200 hamstrings 105 105 barbell 105 599 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 201 calves 105 105 barbell 105 599 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 202 core 105 105 barbell 105 599 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 199 quadriceps 105 105 barbell 105 600 Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 200 hamstrings 105 105 barbell 105 600 Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 201 calves 105 105 barbell 105 600 Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 202 core 105 105 barbell 105 600 Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 199 quadriceps 105 105 barbell 105 601 Repeat for the desired number of repetitions. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 200 hamstrings 105 105 barbell 105 601 Repeat for the desired number of repetitions. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 201 calves 105 105 barbell 105 601 Repeat for the desired number of repetitions. 105
105 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif barbell clean-grip front squat 202 core 105 105 barbell 105 601 Repeat for the desired number of repetitions. 105
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 203 chest 106 106 barbell 106 602 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 204 shoulders 106 106 barbell 106 602 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 203 chest 106 106 barbell 106 603 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 204 shoulders 106 106 barbell 106 603 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 203 chest 106 106 barbell 106 604 Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 204 shoulders 106 106 barbell 106 604 Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 203 chest 106 106 barbell 106 605 Pause for a moment when the barbell touches your chest. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 204 shoulders 106 106 barbell 106 605 Pause for a moment when the barbell touches your chest. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 203 chest 106 106 barbell 106 606 Push the barbell back up to the starting position, fully extending your arms. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 204 shoulders 106 106 barbell 106 606 Push the barbell back up to the starting position, fully extending your arms. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 203 chest 106 106 barbell 106 607 Repeat for the desired number of repetitions. 106
106 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif barbell close-grip bench press 204 shoulders 106 106 barbell 106 607 Repeat for the desired number of repetitions. 106
107 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif barbell curl 205 forearms 107 107 barbell 107 608 Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward. 107
107 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif barbell curl 205 forearms 107 107 barbell 107 609 Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps. 107
107 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif barbell curl 205 forearms 107 107 barbell 107 610 Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. 107
107 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif barbell curl 205 forearms 107 107 barbell 107 611 Hold the contracted position for a brief pause as you squeeze your biceps. 107
107 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif barbell curl 205 forearms 107 107 barbell 107 612 Inhale as you slowly begin to lower the bar back to the starting position. 107
107 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif barbell curl 205 forearms 107 107 barbell 107 613 Repeat for the desired number of repetitions. 107
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 206 hamstrings 108 108 barbell 108 614 Stand with your feet shoulder-width apart and the barbell on the ground in front of you. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 207 lower back 108 108 barbell 108 614 Stand with your feet shoulder-width apart and the barbell on the ground in front of you. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 206 hamstrings 108 108 barbell 108 615 Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 207 lower back 108 108 barbell 108 615 Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 206 hamstrings 108 108 barbell 108 616 Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 207 lower back 108 108 barbell 108 616 Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 206 hamstrings 108 108 barbell 108 617 As you stand up straight, squeeze your glutes and keep your core engaged. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 207 lower back 108 108 barbell 108 617 As you stand up straight, squeeze your glutes and keep your core engaged. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 206 hamstrings 108 108 barbell 108 618 Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 207 lower back 108 108 barbell 108 618 Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 206 hamstrings 108 108 barbell 108 619 Repeat for the desired number of repetitions. 108
108 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif barbell deadlift 207 lower back 108 108 barbell 108 619 Repeat for the desired number of repetitions. 108
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 208 triceps 109 109 barbell 109 620 Lie on a decline bench with your feet secured and your head lower than your hips. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 209 shoulders 109 109 barbell 109 620 Lie on a decline bench with your feet secured and your head lower than your hips. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 208 triceps 109 109 barbell 109 621 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 209 shoulders 109 109 barbell 109 621 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 208 triceps 109 109 barbell 109 622 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 209 shoulders 109 109 barbell 109 622 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 208 triceps 109 109 barbell 109 623 Pause for a moment at the bottom, then push the barbell back up to the starting position. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 209 shoulders 109 109 barbell 109 623 Pause for a moment at the bottom, then push the barbell back up to the starting position. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 208 triceps 109 109 barbell 109 624 Repeat for the desired number of repetitions. 109
109 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif barbell decline bench press 209 shoulders 109 109 barbell 109 624 Repeat for the desired number of repetitions. 109
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 210 triceps 110 110 barbell 110 625 Lie down on a decline bench with your head lower than your hips and your feet secured. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 211 chest 110 110 barbell 110 625 Lie down on a decline bench with your head lower than your hips and your feet secured. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 210 triceps 110 110 barbell 110 626 Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 211 chest 110 110 barbell 110 626 Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 210 triceps 110 110 barbell 110 627 Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 211 chest 110 110 barbell 110 627 Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 210 triceps 110 110 barbell 110 628 Pause for a moment, then raise the barbell back to the starting position by contracting your lats. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 211 chest 110 110 barbell 110 628 Pause for a moment, then raise the barbell back to the starting position by contracting your lats. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 210 triceps 110 110 barbell 110 629 Repeat for the desired number of repetitions. 110
110 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif barbell decline bent arm pullover 211 chest 110 110 barbell 110 629 Repeat for the desired number of repetitions. 110
111 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif barbell decline close grip to skull press 212 chest 111 111 barbell 111 630 Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip. 111
111 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif barbell decline close grip to skull press 213 shoulders 111 111 barbell 111 630 Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip. 111
111 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif barbell decline close grip to skull press 212 chest 111 111 barbell 111 631 Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary. 111
111 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif barbell decline close grip to skull press 213 shoulders 111 111 barbell 111 631 Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary. 111
111 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif barbell decline close grip to skull press 212 chest 111 111 barbell 111 632 Pause for a moment, then extend your arms to press the barbell back up to the starting position. 111
111 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif barbell decline close grip to skull press 213 shoulders 111 111 barbell 111 632 Pause for a moment, then extend your arms to press the barbell back up to the starting position. 111
111 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif barbell decline close grip to skull press 212 chest 111 111 barbell 111 633 Repeat for the desired number of repetitions. 111
111 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif barbell decline close grip to skull press 213 shoulders 111 111 barbell 111 633 Repeat for the desired number of repetitions. 111
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 214 triceps 112 112 barbell 112 634 Lie down on a decline bench with your head lower than your hips and your feet secured. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 215 shoulders 112 112 barbell 112 634 Lie down on a decline bench with your head lower than your hips and your feet secured. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 214 triceps 112 112 barbell 112 635 Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 215 shoulders 112 112 barbell 112 635 Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 214 triceps 112 112 barbell 112 636 Extend your arms above your chest, keeping a slight bend in your elbows. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 215 shoulders 112 112 barbell 112 636 Extend your arms above your chest, keeping a slight bend in your elbows. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 214 triceps 112 112 barbell 112 637 Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 215 shoulders 112 112 barbell 112 637 Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 214 triceps 112 112 barbell 112 638 Pause for a moment, then return the barbell to the starting position by reversing the motion. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 215 shoulders 112 112 barbell 112 638 Pause for a moment, then return the barbell to the starting position by reversing the motion. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 214 triceps 112 112 barbell 112 639 Repeat for the desired number of repetitions. 112
112 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif barbell decline pullover 215 shoulders 112 112 barbell 112 639 Repeat for the desired number of repetitions. 112
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 216 triceps 113 113 barbell 113 640 Lie on a decline bench with your feet secured and your head lower than your hips. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 217 shoulders 113 113 barbell 113 640 Lie on a decline bench with your feet secured and your head lower than your hips. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 216 triceps 113 113 barbell 113 641 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 217 shoulders 113 113 barbell 113 641 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 216 triceps 113 113 barbell 113 642 Lower the barbell to your chest, keeping your elbows out to the sides. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 217 shoulders 113 113 barbell 113 642 Lower the barbell to your chest, keeping your elbows out to the sides. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 216 triceps 113 113 barbell 113 643 Push the barbell back up to the starting position, fully extending your arms. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 217 shoulders 113 113 barbell 113 643 Push the barbell back up to the starting position, fully extending your arms. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 216 triceps 113 113 barbell 113 644 Repeat for the desired number of repetitions. 113
113 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif barbell decline wide-grip press 217 shoulders 113 113 barbell 113 644 Repeat for the desired number of repetitions. 113
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 218 triceps 114 114 barbell 114 645 Lie on a decline bench with your head lower than your hips and your feet secured. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 219 chest 114 114 barbell 114 645 Lie on a decline bench with your head lower than your hips and your feet secured. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 218 triceps 114 114 barbell 114 646 Hold a barbell with a wide grip and extend your arms straight above your chest. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 219 chest 114 114 barbell 114 646 Hold a barbell with a wide grip and extend your arms straight above your chest. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 218 triceps 114 114 barbell 114 647 Lower the barbell behind your head in a controlled manner, keeping your arms straight. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 219 chest 114 114 barbell 114 647 Lower the barbell behind your head in a controlled manner, keeping your arms straight. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 218 triceps 114 114 barbell 114 648 Pause for a moment, then raise the barbell back to the starting position. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 219 chest 114 114 barbell 114 648 Pause for a moment, then raise the barbell back to the starting position. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 218 triceps 114 114 barbell 114 649 Repeat for the desired number of repetitions. 114
114 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif barbell decline wide-grip pullover 219 chest 114 114 barbell 114 649 Repeat for the desired number of repetitions. 114
115 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif barbell drag curl 220 forearms 115 115 barbell 115 650 Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. 115
115 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif barbell drag curl 220 forearms 115 115 barbell 115 651 Let the barbell hang at arm's length in front of your thighs. 115
115 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif barbell drag curl 220 forearms 115 115 barbell 115 652 Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps. 115
115 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif barbell drag curl 220 forearms 115 115 barbell 115 653 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 115
115 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif barbell drag curl 220 forearms 115 115 barbell 115 654 Repeat for the desired number of repetitions. 115
116 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif barbell floor calf raise 221 hamstrings 116 116 barbell 116 655 Place a barbell on the floor in front of you. 116
116 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif barbell floor calf raise 221 hamstrings 116 116 barbell 116 656 Stand with the balls of your feet on the edge of the barbell, with your heels hanging off. 116
116 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif barbell floor calf raise 221 hamstrings 116 116 barbell 116 657 Hold onto a stable object for balance if needed. 116
116 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif barbell floor calf raise 221 hamstrings 116 116 barbell 116 658 Raise your heels as high as possible, using your calves to lift your body. 116
116 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif barbell floor calf raise 221 hamstrings 116 116 barbell 116 659 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 116
116 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif barbell floor calf raise 221 hamstrings 116 116 barbell 116 660 Repeat for the desired number of repetitions. 116
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 222 quadriceps 117 117 barbell 117 661 Start by standing with your feet shoulder-width apart, toes slightly turned out. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 223 hamstrings 117 117 barbell 117 661 Start by standing with your feet shoulder-width apart, toes slightly turned out. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 224 calves 117 117 barbell 117 661 Start by standing with your feet shoulder-width apart, toes slightly turned out. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 225 core 117 117 barbell 117 661 Start by standing with your feet shoulder-width apart, toes slightly turned out. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 222 quadriceps 117 117 barbell 117 662 Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 223 hamstrings 117 117 barbell 117 662 Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 224 calves 117 117 barbell 117 662 Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 225 core 117 117 barbell 117 662 Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 222 quadriceps 117 117 barbell 117 663 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 223 hamstrings 117 117 barbell 117 663 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 224 calves 117 117 barbell 117 663 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 225 core 117 117 barbell 117 663 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 222 quadriceps 117 117 barbell 117 664 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 223 hamstrings 117 117 barbell 117 664 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 224 calves 117 117 barbell 117 664 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 225 core 117 117 barbell 117 664 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 222 quadriceps 117 117 barbell 117 665 Pause for a moment at the bottom, then push through your heels to return to the starting position. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 223 hamstrings 117 117 barbell 117 665 Pause for a moment at the bottom, then push through your heels to return to the starting position. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 224 calves 117 117 barbell 117 665 Pause for a moment at the bottom, then push through your heels to return to the starting position. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 225 core 117 117 barbell 117 665 Pause for a moment at the bottom, then push through your heels to return to the starting position. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 222 quadriceps 117 117 barbell 117 666 Repeat for the desired number of repetitions. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 223 hamstrings 117 117 barbell 117 666 Repeat for the desired number of repetitions. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 224 calves 117 117 barbell 117 666 Repeat for the desired number of repetitions. 117
117 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif barbell front chest squat 225 core 117 117 barbell 117 666 Repeat for the desired number of repetitions. 117
118 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif barbell front raise 226 biceps 118 118 barbell 118 667 Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. 118
118 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif barbell front raise 227 triceps 118 118 barbell 118 667 Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. 118
118 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif barbell front raise 226 biceps 118 118 barbell 118 668 Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level. 118
118 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif barbell front raise 227 triceps 118 118 barbell 118 668 Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level. 118
118 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif barbell front raise 226 biceps 118 118 barbell 118 669 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 118
118 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif barbell front raise 227 triceps 118 118 barbell 118 669 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 118
118 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif barbell front raise 226 biceps 118 118 barbell 118 670 Repeat for the desired number of repetitions. 118
118 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif barbell front raise 227 triceps 118 118 barbell 118 670 Repeat for the desired number of repetitions. 118
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 228 deltoids 119 119 barbell 119 671 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 229 triceps 119 119 barbell 119 671 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 228 deltoids 119 119 barbell 119 672 Keep your arms straight and raise the barbell in front of you until it reaches shoulder height. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 229 triceps 119 119 barbell 119 672 Keep your arms straight and raise the barbell in front of you until it reaches shoulder height. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 228 deltoids 119 119 barbell 119 673 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 229 triceps 119 119 barbell 119 673 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 228 deltoids 119 119 barbell 119 674 Next, lower the barbell behind your head, keeping your arms straight. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 229 triceps 119 119 barbell 119 674 Next, lower the barbell behind your head, keeping your arms straight. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 228 deltoids 119 119 barbell 119 675 Pause for a moment at the bottom, then raise the barbell back up to the starting position. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 229 triceps 119 119 barbell 119 675 Pause for a moment at the bottom, then raise the barbell back up to the starting position. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 228 deltoids 119 119 barbell 119 676 Repeat for the desired number of repetitions. 119
119 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif barbell front raise and pullover 229 triceps 119 119 barbell 119 676 Repeat for the desired number of repetitions. 119
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 230 quadriceps 120 120 barbell 120 677 Start by standing with your feet shoulder-width apart, toes slightly turned out. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 231 hamstrings 120 120 barbell 120 677 Start by standing with your feet shoulder-width apart, toes slightly turned out. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 232 calves 120 120 barbell 120 677 Start by standing with your feet shoulder-width apart, toes slightly turned out. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 233 core 120 120 barbell 120 677 Start by standing with your feet shoulder-width apart, toes slightly turned out. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 230 quadriceps 120 120 barbell 120 678 Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 231 hamstrings 120 120 barbell 120 678 Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 232 calves 120 120 barbell 120 678 Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 233 core 120 120 barbell 120 678 Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 230 quadriceps 120 120 barbell 120 679 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 231 hamstrings 120 120 barbell 120 679 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 232 calves 120 120 barbell 120 679 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 233 core 120 120 barbell 120 679 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 230 quadriceps 120 120 barbell 120 680 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 231 hamstrings 120 120 barbell 120 680 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 232 calves 120 120 barbell 120 680 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 233 core 120 120 barbell 120 680 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 230 quadriceps 120 120 barbell 120 681 Pause for a moment at the bottom, then push through your heels to return to the starting position. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 231 hamstrings 120 120 barbell 120 681 Pause for a moment at the bottom, then push through your heels to return to the starting position. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 232 calves 120 120 barbell 120 681 Pause for a moment at the bottom, then push through your heels to return to the starting position. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 233 core 120 120 barbell 120 681 Pause for a moment at the bottom, then push through your heels to return to the starting position. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 230 quadriceps 120 120 barbell 120 682 Repeat for the desired number of repetitions. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 231 hamstrings 120 120 barbell 120 682 Repeat for the desired number of repetitions. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 232 calves 120 120 barbell 120 682 Repeat for the desired number of repetitions. 120
120 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif barbell front squat 233 core 120 120 barbell 120 682 Repeat for the desired number of repetitions. 120
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 234 quadriceps 121 121 barbell 121 683 Stand with your feet shoulder-width apart, toes slightly turned out. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 235 hamstrings 121 121 barbell 121 683 Stand with your feet shoulder-width apart, toes slightly turned out. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 236 calves 121 121 barbell 121 683 Stand with your feet shoulder-width apart, toes slightly turned out. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 237 core 121 121 barbell 121 683 Stand with your feet shoulder-width apart, toes slightly turned out. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 234 quadriceps 121 121 barbell 121 684 Hold the barbell across your upper back, resting it on your traps or rear delts. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 235 hamstrings 121 121 barbell 121 684 Hold the barbell across your upper back, resting it on your traps or rear delts. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 236 calves 121 121 barbell 121 684 Hold the barbell across your upper back, resting it on your traps or rear delts. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 237 core 121 121 barbell 121 684 Hold the barbell across your upper back, resting it on your traps or rear delts. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 234 quadriceps 121 121 barbell 121 685 Engage your core and keep your chest up as you begin to lower your body down. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 235 hamstrings 121 121 barbell 121 685 Engage your core and keep your chest up as you begin to lower your body down. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 236 calves 121 121 barbell 121 685 Engage your core and keep your chest up as you begin to lower your body down. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 237 core 121 121 barbell 121 685 Engage your core and keep your chest up as you begin to lower your body down. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 234 quadriceps 121 121 barbell 121 686 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 235 hamstrings 121 121 barbell 121 686 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 236 calves 121 121 barbell 121 686 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 237 core 121 121 barbell 121 686 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 234 quadriceps 121 121 barbell 121 687 Lower yourself until your thighs are parallel to the ground or slightly below. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 235 hamstrings 121 121 barbell 121 687 Lower yourself until your thighs are parallel to the ground or slightly below. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 236 calves 121 121 barbell 121 687 Lower yourself until your thighs are parallel to the ground or slightly below. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 237 core 121 121 barbell 121 687 Lower yourself until your thighs are parallel to the ground or slightly below. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 234 quadriceps 121 121 barbell 121 688 Keep your knees in line with your toes and your weight in your heels. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 235 hamstrings 121 121 barbell 121 688 Keep your knees in line with your toes and your weight in your heels. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 236 calves 121 121 barbell 121 688 Keep your knees in line with your toes and your weight in your heels. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 237 core 121 121 barbell 121 688 Keep your knees in line with your toes and your weight in your heels. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 234 quadriceps 121 121 barbell 121 689 Drive through your heels to stand back up, extending your hips and knees. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 235 hamstrings 121 121 barbell 121 689 Drive through your heels to stand back up, extending your hips and knees. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 236 calves 121 121 barbell 121 689 Drive through your heels to stand back up, extending your hips and knees. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 237 core 121 121 barbell 121 689 Drive through your heels to stand back up, extending your hips and knees. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 234 quadriceps 121 121 barbell 121 690 Repeat for the desired number of repetitions. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 235 hamstrings 121 121 barbell 121 690 Repeat for the desired number of repetitions. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 236 calves 121 121 barbell 121 690 Repeat for the desired number of repetitions. 121
121 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif barbell full squat 237 core 121 121 barbell 121 690 Repeat for the desired number of repetitions. 121
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 238 quadriceps 122 122 barbell 122 691 Stand with your feet shoulder-width apart, toes slightly turned out. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 239 hamstrings 122 122 barbell 122 691 Stand with your feet shoulder-width apart, toes slightly turned out. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 240 calves 122 122 barbell 122 691 Stand with your feet shoulder-width apart, toes slightly turned out. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 241 core 122 122 barbell 122 691 Stand with your feet shoulder-width apart, toes slightly turned out. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 238 quadriceps 122 122 barbell 122 692 Hold the barbell across your upper back, resting it on your traps or rear delts. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 239 hamstrings 122 122 barbell 122 692 Hold the barbell across your upper back, resting it on your traps or rear delts. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 240 calves 122 122 barbell 122 692 Hold the barbell across your upper back, resting it on your traps or rear delts. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 241 core 122 122 barbell 122 692 Hold the barbell across your upper back, resting it on your traps or rear delts. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 238 quadriceps 122 122 barbell 122 693 Engage your core and keep your chest up as you begin to lower your body down. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 239 hamstrings 122 122 barbell 122 693 Engage your core and keep your chest up as you begin to lower your body down. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 240 calves 122 122 barbell 122 693 Engage your core and keep your chest up as you begin to lower your body down. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 241 core 122 122 barbell 122 693 Engage your core and keep your chest up as you begin to lower your body down. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 238 quadriceps 122 122 barbell 122 694 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 239 hamstrings 122 122 barbell 122 694 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 240 calves 122 122 barbell 122 694 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 241 core 122 122 barbell 122 694 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 238 quadriceps 122 122 barbell 122 695 Lower your body until your thighs are parallel to the ground or slightly below. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 239 hamstrings 122 122 barbell 122 695 Lower your body until your thighs are parallel to the ground or slightly below. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 240 calves 122 122 barbell 122 695 Lower your body until your thighs are parallel to the ground or slightly below. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 241 core 122 122 barbell 122 695 Lower your body until your thighs are parallel to the ground or slightly below. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 238 quadriceps 122 122 barbell 122 696 Keep your knees in line with your toes and your weight in your heels. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 239 hamstrings 122 122 barbell 122 696 Keep your knees in line with your toes and your weight in your heels. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 240 calves 122 122 barbell 122 696 Keep your knees in line with your toes and your weight in your heels. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 241 core 122 122 barbell 122 696 Keep your knees in line with your toes and your weight in your heels. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 238 quadriceps 122 122 barbell 122 697 Drive through your heels to stand back up, extending your hips and knees. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 239 hamstrings 122 122 barbell 122 697 Drive through your heels to stand back up, extending your hips and knees. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 240 calves 122 122 barbell 122 697 Drive through your heels to stand back up, extending your hips and knees. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 241 core 122 122 barbell 122 697 Drive through your heels to stand back up, extending your hips and knees. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 238 quadriceps 122 122 barbell 122 698 Repeat for the desired number of repetitions. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 239 hamstrings 122 122 barbell 122 698 Repeat for the desired number of repetitions. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 240 calves 122 122 barbell 122 698 Repeat for the desired number of repetitions. 122
122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif barbell full squat (back pov) 241 core 122 122 barbell 122 698 Repeat for the desired number of repetitions. 122
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 242 quadriceps 123 123 barbell 123 699 Stand with your feet shoulder-width apart, toes slightly turned out. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 243 hamstrings 123 123 barbell 123 699 Stand with your feet shoulder-width apart, toes slightly turned out. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 244 calves 123 123 barbell 123 699 Stand with your feet shoulder-width apart, toes slightly turned out. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 245 core 123 123 barbell 123 699 Stand with your feet shoulder-width apart, toes slightly turned out. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 242 quadriceps 123 123 barbell 123 700 Hold the barbell across your upper back, resting it on your traps or rear delts. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 243 hamstrings 123 123 barbell 123 700 Hold the barbell across your upper back, resting it on your traps or rear delts. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 244 calves 123 123 barbell 123 700 Hold the barbell across your upper back, resting it on your traps or rear delts. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 245 core 123 123 barbell 123 700 Hold the barbell across your upper back, resting it on your traps or rear delts. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 242 quadriceps 123 123 barbell 123 701 Engage your core and keep your chest up as you begin to lower your body down. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 243 hamstrings 123 123 barbell 123 701 Engage your core and keep your chest up as you begin to lower your body down. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 244 calves 123 123 barbell 123 701 Engage your core and keep your chest up as you begin to lower your body down. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 245 core 123 123 barbell 123 701 Engage your core and keep your chest up as you begin to lower your body down. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 242 quadriceps 123 123 barbell 123 702 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 243 hamstrings 123 123 barbell 123 702 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 244 calves 123 123 barbell 123 702 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 245 core 123 123 barbell 123 702 Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 242 quadriceps 123 123 barbell 123 703 Lower your body until your thighs are parallel to the ground or slightly below. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 243 hamstrings 123 123 barbell 123 703 Lower your body until your thighs are parallel to the ground or slightly below. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 244 calves 123 123 barbell 123 703 Lower your body until your thighs are parallel to the ground or slightly below. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 245 core 123 123 barbell 123 703 Lower your body until your thighs are parallel to the ground or slightly below. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 242 quadriceps 123 123 barbell 123 704 Keep your knees in line with your toes and your weight in your heels. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 243 hamstrings 123 123 barbell 123 704 Keep your knees in line with your toes and your weight in your heels. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 244 calves 123 123 barbell 123 704 Keep your knees in line with your toes and your weight in your heels. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 245 core 123 123 barbell 123 704 Keep your knees in line with your toes and your weight in your heels. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 242 quadriceps 123 123 barbell 123 705 Drive through your heels to stand back up, extending your hips and knees. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 243 hamstrings 123 123 barbell 123 705 Drive through your heels to stand back up, extending your hips and knees. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 244 calves 123 123 barbell 123 705 Drive through your heels to stand back up, extending your hips and knees. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 245 core 123 123 barbell 123 705 Drive through your heels to stand back up, extending your hips and knees. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 242 quadriceps 123 123 barbell 123 706 Repeat for the desired number of repetitions. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 243 hamstrings 123 123 barbell 123 706 Repeat for the desired number of repetitions. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 244 calves 123 123 barbell 123 706 Repeat for the desired number of repetitions. 123
123 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif barbell full squat (side pov) 245 core 123 123 barbell 123 706 Repeat for the desired number of repetitions. 123
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 246 quadriceps 124 124 barbell 124 707 Stand with your feet shoulder-width apart and toes slightly turned out. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 247 hamstrings 124 124 barbell 124 707 Stand with your feet shoulder-width apart and toes slightly turned out. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 248 calves 124 124 barbell 124 707 Stand with your feet shoulder-width apart and toes slightly turned out. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 249 core 124 124 barbell 124 707 Stand with your feet shoulder-width apart and toes slightly turned out. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 246 quadriceps 124 124 barbell 124 708 Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 247 hamstrings 124 124 barbell 124 708 Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 248 calves 124 124 barbell 124 708 Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 249 core 124 124 barbell 124 708 Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 246 quadriceps 124 124 barbell 124 709 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 247 hamstrings 124 124 barbell 124 709 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 248 calves 124 124 barbell 124 709 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 249 core 124 124 barbell 124 709 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 246 quadriceps 124 124 barbell 124 710 Keep your knees in line with your toes and your weight in your heels. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 247 hamstrings 124 124 barbell 124 710 Keep your knees in line with your toes and your weight in your heels. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 248 calves 124 124 barbell 124 710 Keep your knees in line with your toes and your weight in your heels. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 249 core 124 124 barbell 124 710 Keep your knees in line with your toes and your weight in your heels. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 246 quadriceps 124 124 barbell 124 711 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 247 hamstrings 124 124 barbell 124 711 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 248 calves 124 124 barbell 124 711 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 249 core 124 124 barbell 124 711 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 246 quadriceps 124 124 barbell 124 712 Drive through your heels to stand back up, squeezing your glutes at the top of the movement. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 247 hamstrings 124 124 barbell 124 712 Drive through your heels to stand back up, squeezing your glutes at the top of the movement. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 248 calves 124 124 barbell 124 712 Drive through your heels to stand back up, squeezing your glutes at the top of the movement. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 249 core 124 124 barbell 124 712 Drive through your heels to stand back up, squeezing your glutes at the top of the movement. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 246 quadriceps 124 124 barbell 124 713 Repeat for the desired number of repetitions. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 247 hamstrings 124 124 barbell 124 713 Repeat for the desired number of repetitions. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 248 calves 124 124 barbell 124 713 Repeat for the desired number of repetitions. 124
124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif barbell full zercher squat 249 core 124 124 barbell 124 713 Repeat for the desired number of repetitions. 124
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 250 hamstrings 125 125 barbell 125 714 Start by lying flat on your back on the ground with your knees bent and feet flat on the floor. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 251 lower back 125 125 barbell 125 714 Start by lying flat on your back on the ground with your knees bent and feet flat on the floor. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 250 hamstrings 125 125 barbell 125 715 Place a barbell across your hips, holding it securely with both hands. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 251 lower back 125 125 barbell 125 715 Place a barbell across your hips, holding it securely with both hands. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 250 hamstrings 125 125 barbell 125 716 Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 251 lower back 125 125 barbell 125 716 Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 250 hamstrings 125 125 barbell 125 717 Pause for a moment at the top, squeezing your glutes. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 251 lower back 125 125 barbell 125 717 Pause for a moment at the top, squeezing your glutes. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 250 hamstrings 125 125 barbell 125 718 Slowly lower your hips back down to the starting position. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 251 lower back 125 125 barbell 125 718 Slowly lower your hips back down to the starting position. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 250 hamstrings 125 125 barbell 125 719 Repeat for the desired number of repetitions. 125
125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif barbell glute bridge 251 lower back 125 125 barbell 125 719 Repeat for the desired number of repetitions. 125
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 252 hamstrings 126 126 barbell 126 720 Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 253 core 126 126 barbell 126 720 Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 252 hamstrings 126 126 barbell 126 721 Place a barbell across your hips, holding it securely with both hands. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 253 core 126 126 barbell 126 721 Place a barbell across your hips, holding it securely with both hands. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 252 hamstrings 126 126 barbell 126 722 Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 253 core 126 126 barbell 126 722 Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 252 hamstrings 126 126 barbell 126 723 Pause for a moment at the top, squeezing your glutes. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 253 core 126 126 barbell 126 723 Pause for a moment at the top, squeezing your glutes. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 252 hamstrings 126 126 barbell 126 724 Slowly lower your hips back down to the starting position. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 253 core 126 126 barbell 126 724 Slowly lower your hips back down to the starting position. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 252 hamstrings 126 126 barbell 126 725 Repeat for the desired number of repetitions. 126
126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif barbell glute bridge two legs on bench (male) 253 core 126 126 barbell 126 725 Repeat for the desired number of repetitions. 126
127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif barbell good morning 254 lower back 127 127 barbell 127 726 Start by standing with your feet shoulder-width apart and the barbell resting on your upper back. 127
127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif barbell good morning 254 lower back 127 127 barbell 127 727 Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks back as if you were trying to touch the wall behind you with your glutes. 127
127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif barbell good morning 254 lower back 127 127 barbell 127 728 Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. 127
127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif barbell good morning 254 lower back 127 127 barbell 127 729 Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward. 127
127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif barbell good morning 254 lower back 127 127 barbell 127 730 Repeat for the desired number of repetitions. 127
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 256 triceps 128 128 barbell 128 731 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 255 shoulders 128 128 barbell 128 731 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 256 triceps 128 128 barbell 128 732 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 255 shoulders 128 128 barbell 128 732 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 256 triceps 128 128 barbell 128 733 Lower the barbell slowly towards your neck, keeping your elbows pointed outwards. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 255 shoulders 128 128 barbell 128 733 Lower the barbell slowly towards your neck, keeping your elbows pointed outwards. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 256 triceps 128 128 barbell 128 734 Pause for a moment when the barbell is just above your neck. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 255 shoulders 128 128 barbell 128 734 Pause for a moment when the barbell is just above your neck. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 256 triceps 128 128 barbell 128 735 Push the barbell back up to the starting position, fully extending your arms. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 255 shoulders 128 128 barbell 128 735 Push the barbell back up to the starting position, fully extending your arms. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 256 triceps 128 128 barbell 128 736 Repeat for the desired number of repetitions. 128
128 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif barbell guillotine bench press 255 shoulders 128 128 barbell 128 736 Repeat for the desired number of repetitions. 128
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 257 quadriceps 129 129 barbell 129 737 Start by standing with your feet shoulder-width apart and your toes slightly turned out. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 259 calves 129 129 barbell 129 737 Start by standing with your feet shoulder-width apart and your toes slightly turned out. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 258 hamstrings 129 129 barbell 129 737 Start by standing with your feet shoulder-width apart and your toes slightly turned out. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 257 quadriceps 129 129 barbell 129 738 Hold the barbell behind your legs, resting it on your upper thighs. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 259 calves 129 129 barbell 129 738 Hold the barbell behind your legs, resting it on your upper thighs. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 258 hamstrings 129 129 barbell 129 738 Hold the barbell behind your legs, resting it on your upper thighs. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 257 quadriceps 129 129 barbell 129 739 Lower your body by bending at the knees and hips, keeping your back straight and your chest up. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 259 calves 129 129 barbell 129 739 Lower your body by bending at the knees and hips, keeping your back straight and your chest up. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 258 hamstrings 129 129 barbell 129 739 Lower your body by bending at the knees and hips, keeping your back straight and your chest up. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 257 quadriceps 129 129 barbell 129 740 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 259 calves 129 129 barbell 129 740 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 258 hamstrings 129 129 barbell 129 740 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 257 quadriceps 129 129 barbell 129 741 Pause for a moment, then push through your heels to return to the starting position. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 259 calves 129 129 barbell 129 741 Pause for a moment, then push through your heels to return to the starting position. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 258 hamstrings 129 129 barbell 129 741 Pause for a moment, then push through your heels to return to the starting position. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 257 quadriceps 129 129 barbell 129 742 Repeat for the desired number of repetitions. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 259 calves 129 129 barbell 129 742 Repeat for the desired number of repetitions. 129
129 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif barbell hack squat 258 hamstrings 129 129 barbell 129 742 Repeat for the desired number of repetitions. 129
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 260 quadriceps 130 130 barbell 130 743 Stand with your feet shoulder-width apart, toes slightly turned out. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 262 calves 130 130 barbell 130 743 Stand with your feet shoulder-width apart, toes slightly turned out. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 263 core 130 130 barbell 130 743 Stand with your feet shoulder-width apart, toes slightly turned out. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 261 hamstrings 130 130 barbell 130 743 Stand with your feet shoulder-width apart, toes slightly turned out. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 260 quadriceps 130 130 barbell 130 744 Place the barbell on your upper back, resting it on your traps. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 262 calves 130 130 barbell 130 744 Place the barbell on your upper back, resting it on your traps. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 263 core 130 130 barbell 130 744 Place the barbell on your upper back, resting it on your traps. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 261 hamstrings 130 130 barbell 130 744 Place the barbell on your upper back, resting it on your traps. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 260 quadriceps 130 130 barbell 130 745 Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 262 calves 130 130 barbell 130 745 Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 263 core 130 130 barbell 130 745 Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 261 hamstrings 130 130 barbell 130 745 Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 260 quadriceps 130 130 barbell 130 746 Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 262 calves 130 130 barbell 130 746 Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 263 core 130 130 barbell 130 746 Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 261 hamstrings 130 130 barbell 130 746 Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 260 quadriceps 130 130 barbell 130 747 Drive through your heels to stand back up, extending your hips and knees. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 262 calves 130 130 barbell 130 747 Drive through your heels to stand back up, extending your hips and knees. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 263 core 130 130 barbell 130 747 Drive through your heels to stand back up, extending your hips and knees. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 261 hamstrings 130 130 barbell 130 747 Drive through your heels to stand back up, extending your hips and knees. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 260 quadriceps 130 130 barbell 130 748 Repeat for the desired number of repetitions. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 262 calves 130 130 barbell 130 748 Repeat for the desired number of repetitions. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 263 core 130 130 barbell 130 748 Repeat for the desired number of repetitions. 130
130 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif barbell high bar squat 261 hamstrings 130 130 barbell 130 748 Repeat for the desired number of repetitions. 130
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 264 shoulders 131 131 barbell 131 749 Set up an incline bench at a 45-degree angle. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 265 triceps 131 131 barbell 131 749 Set up an incline bench at a 45-degree angle. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 264 shoulders 131 131 barbell 131 750 Lie down on the bench with your feet flat on the ground. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 265 triceps 131 131 barbell 131 750 Lie down on the bench with your feet flat on the ground. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 264 shoulders 131 131 barbell 131 751 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 265 triceps 131 131 barbell 131 751 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 264 shoulders 131 131 barbell 131 752 Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 265 triceps 131 131 barbell 131 752 Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 264 shoulders 131 131 barbell 131 753 Pause for a moment at the bottom, then push the barbell back up to the starting position. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 265 triceps 131 131 barbell 131 753 Pause for a moment at the bottom, then push the barbell back up to the starting position. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 264 shoulders 131 131 barbell 131 754 Repeat for the desired number of repetitions. 131
131 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif barbell incline bench press 265 triceps 131 131 barbell 131 754 Repeat for the desired number of repetitions. 131
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 266 chest 132 132 barbell 132 755 Set up an incline bench at a 45-degree angle. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 267 shoulders 132 132 barbell 132 755 Set up an incline bench at a 45-degree angle. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 266 chest 132 132 barbell 132 756 Lie down on the bench with your feet flat on the ground. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 267 shoulders 132 132 barbell 132 756 Lie down on the bench with your feet flat on the ground. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 266 chest 132 132 barbell 132 757 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 267 shoulders 132 132 barbell 132 757 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 266 chest 132 132 barbell 132 758 Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 267 shoulders 132 132 barbell 132 758 Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 266 chest 132 132 barbell 132 759 Pause for a moment when the barbell touches your chest. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 267 shoulders 132 132 barbell 132 759 Pause for a moment when the barbell touches your chest. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 266 chest 132 132 barbell 132 760 Push the barbell back up to the starting position, fully extending your arms. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 267 shoulders 132 132 barbell 132 760 Push the barbell back up to the starting position, fully extending your arms. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 266 chest 132 132 barbell 132 761 Repeat for the desired number of repetitions. 132
132 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif barbell incline close grip bench press 267 shoulders 132 132 barbell 132 761 Repeat for the desired number of repetitions. 132
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 268 chest 133 133 barbell 133 762 Set up an incline bench at a 45-degree angle. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 269 shoulders 133 133 barbell 133 762 Set up an incline bench at a 45-degree angle. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 268 chest 133 133 barbell 133 763 Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 269 shoulders 133 133 barbell 133 763 Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 268 chest 133 133 barbell 133 764 Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 269 shoulders 133 133 barbell 133 764 Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 268 chest 133 133 barbell 133 765 Pause for a moment at the bottom, then push the barbell back up to the starting position. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 269 shoulders 133 133 barbell 133 765 Pause for a moment at the bottom, then push the barbell back up to the starting position. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 268 chest 133 133 barbell 133 766 Repeat for the desired number of repetitions. 133
133 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif barbell incline reverse-grip press 269 shoulders 133 133 barbell 133 766 Repeat for the desired number of repetitions. 133
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 271 forearms 134 134 barbell 134 767 Set up an incline bench at a 45-degree angle. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 270 biceps 134 134 barbell 134 767 Set up an incline bench at a 45-degree angle. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 271 forearms 134 134 barbell 134 768 Lie face down on the bench with your chest against the pad and your feet flat on the ground. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 270 biceps 134 134 barbell 134 768 Lie face down on the bench with your chest against the pad and your feet flat on the ground. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 271 forearms 134 134 barbell 134 769 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 270 biceps 134 134 barbell 134 769 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 271 forearms 134 134 barbell 134 770 Keep your back straight and your core engaged. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 270 biceps 134 134 barbell 134 770 Keep your back straight and your core engaged. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 271 forearms 134 134 barbell 134 771 Pull the barbell towards your chest, squeezing your shoulder blades together. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 270 biceps 134 134 barbell 134 771 Pull the barbell towards your chest, squeezing your shoulder blades together. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 271 forearms 134 134 barbell 134 772 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 270 biceps 134 134 barbell 134 772 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 271 forearms 134 134 barbell 134 773 Repeat for the desired number of repetitions. 134
134 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif barbell incline row 270 biceps 134 134 barbell 134 773 Repeat for the desired number of repetitions. 134
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 273 trapezius 135 135 barbell 135 774 Set up an incline bench at a 45-degree angle. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 272 deltoids 135 135 barbell 135 774 Set up an incline bench at a 45-degree angle. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 273 trapezius 135 135 barbell 135 775 Sit on the bench with your back against the pad and feet flat on the ground. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 272 deltoids 135 135 barbell 135 775 Sit on the bench with your back against the pad and feet flat on the ground. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 273 trapezius 135 135 barbell 135 776 Hold a barbell with an overhand grip, slightly wider than shoulder-width apart. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 272 deltoids 135 135 barbell 135 776 Hold a barbell with an overhand grip, slightly wider than shoulder-width apart. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 273 trapezius 135 135 barbell 135 777 Lift the barbell up to shoulder height, keeping your elbows slightly bent. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 272 deltoids 135 135 barbell 135 777 Lift the barbell up to shoulder height, keeping your elbows slightly bent. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 273 trapezius 135 135 barbell 135 778 Slowly raise the barbell overhead, extending your arms fully. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 272 deltoids 135 135 barbell 135 778 Slowly raise the barbell overhead, extending your arms fully. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 273 trapezius 135 135 barbell 135 779 Pause for a moment at the top, then slowly lower the barbell back to shoulder height. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 272 deltoids 135 135 barbell 135 779 Pause for a moment at the top, then slowly lower the barbell back to shoulder height. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 273 trapezius 135 135 barbell 135 780 Repeat for the desired number of repetitions. 135
135 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif barbell incline shoulder raise 272 deltoids 135 135 barbell 135 780 Repeat for the desired number of repetitions. 135
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 274 quadriceps 136 136 barbell 136 781 Stand with your feet shoulder-width apart and toes slightly turned out. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 276 calves 136 136 barbell 136 781 Stand with your feet shoulder-width apart and toes slightly turned out. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 275 hamstrings 136 136 barbell 136 781 Stand with your feet shoulder-width apart and toes slightly turned out. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 274 quadriceps 136 136 barbell 136 782 Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 276 calves 136 136 barbell 136 782 Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 275 hamstrings 136 136 barbell 136 782 Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 274 quadriceps 136 136 barbell 136 783 Step your left foot forward and your right foot back, keeping your feet shoulder-width apart. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 276 calves 136 136 barbell 136 783 Step your left foot forward and your right foot back, keeping your feet shoulder-width apart. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 275 hamstrings 136 136 barbell 136 783 Step your left foot forward and your right foot back, keeping your feet shoulder-width apart. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 274 quadriceps 136 136 barbell 136 784 Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 276 calves 136 136 barbell 136 784 Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 275 hamstrings 136 136 barbell 136 784 Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 274 quadriceps 136 136 barbell 136 785 Push through your heels to stand back up to the starting position. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 276 calves 136 136 barbell 136 785 Push through your heels to stand back up to the starting position. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 275 hamstrings 136 136 barbell 136 785 Push through your heels to stand back up to the starting position. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 274 quadriceps 136 136 barbell 136 786 Repeat the movement, alternating your forward and back foot with each repetition. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 276 calves 136 136 barbell 136 786 Repeat the movement, alternating your forward and back foot with each repetition. 136
136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif barbell jefferson squat 275 hamstrings 136 136 barbell 136 786 Repeat the movement, alternating your forward and back foot with each repetition. 136
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 277 chest 137 137 barbell 137 787 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 278 shoulders 137 137 barbell 137 787 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 277 chest 137 137 barbell 137 788 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 278 shoulders 137 137 barbell 137 788 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 277 chest 137 137 barbell 137 789 Lower the barbell to your chest, keeping your elbows tucked in close to your body. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 278 shoulders 137 137 barbell 137 789 Lower the barbell to your chest, keeping your elbows tucked in close to your body. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 277 chest 137 137 barbell 137 790 Push the barbell back up to the starting position, fully extending your arms. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 278 shoulders 137 137 barbell 137 790 Push the barbell back up to the starting position, fully extending your arms. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 277 chest 137 137 barbell 137 791 Repeat for the desired number of repetitions. 137
137 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif barbell jm bench press 278 shoulders 137 137 barbell 137 791 Repeat for the desired number of repetitions. 137
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 279 quadriceps 138 138 barbell 138 792 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 280 hamstrings 138 138 barbell 138 792 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 281 calves 138 138 barbell 138 792 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 279 quadriceps 138 138 barbell 138 793 Lower your body into a squat position by bending your knees and pushing your hips back. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 280 hamstrings 138 138 barbell 138 793 Lower your body into a squat position by bending your knees and pushing your hips back. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 281 calves 138 138 barbell 138 793 Lower your body into a squat position by bending your knees and pushing your hips back. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 279 quadriceps 138 138 barbell 138 794 Once you reach the bottom of the squat, explode upwards by jumping off the ground. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 280 hamstrings 138 138 barbell 138 794 Once you reach the bottom of the squat, explode upwards by jumping off the ground. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 281 calves 138 138 barbell 138 794 Once you reach the bottom of the squat, explode upwards by jumping off the ground. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 279 quadriceps 138 138 barbell 138 795 As you jump, extend your hips, knees, and ankles, pushing through your toes. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 280 hamstrings 138 138 barbell 138 795 As you jump, extend your hips, knees, and ankles, pushing through your toes. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 281 calves 138 138 barbell 138 795 As you jump, extend your hips, knees, and ankles, pushing through your toes. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 279 quadriceps 138 138 barbell 138 796 Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 280 hamstrings 138 138 barbell 138 796 Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions. 138
138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif barbell jump squat 281 calves 138 138 barbell 138 796 Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions. 138
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 282 quadriceps 139 139 barbell 139 797 Stand with your feet shoulder-width apart, holding a barbell across your upper back. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 283 hamstrings 139 139 barbell 139 797 Stand with your feet shoulder-width apart, holding a barbell across your upper back. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 284 calves 139 139 barbell 139 797 Stand with your feet shoulder-width apart, holding a barbell across your upper back. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 282 quadriceps 139 139 barbell 139 798 Take a big step to the side with your right foot, keeping your left foot planted. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 283 hamstrings 139 139 barbell 139 798 Take a big step to the side with your right foot, keeping your left foot planted. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 284 calves 139 139 barbell 139 798 Take a big step to the side with your right foot, keeping your left foot planted. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 282 quadriceps 139 139 barbell 139 799 Bend your right knee and lower your body down into a lunge position, keeping your left leg straight. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 283 hamstrings 139 139 barbell 139 799 Bend your right knee and lower your body down into a lunge position, keeping your left leg straight. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 284 calves 139 139 barbell 139 799 Bend your right knee and lower your body down into a lunge position, keeping your left leg straight. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 282 quadriceps 139 139 barbell 139 800 Push off with your right foot and return to the starting position. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 283 hamstrings 139 139 barbell 139 800 Push off with your right foot and return to the starting position. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 284 calves 139 139 barbell 139 800 Push off with your right foot and return to the starting position. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 282 quadriceps 139 139 barbell 139 801 Repeat on the other side, stepping with your left foot. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 283 hamstrings 139 139 barbell 139 801 Repeat on the other side, stepping with your left foot. 139
139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif barbell lateral lunge 284 calves 139 139 barbell 139 801 Repeat on the other side, stepping with your left foot. 139
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 285 quadriceps 140 140 barbell 140 802 Stand with your feet shoulder-width apart and the barbell resting on your upper back. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 287 calves 140 140 barbell 140 802 Stand with your feet shoulder-width apart and the barbell resting on your upper back. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 286 hamstrings 140 140 barbell 140 802 Stand with your feet shoulder-width apart and the barbell resting on your upper back. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 285 quadriceps 140 140 barbell 140 803 Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 287 calves 140 140 barbell 140 803 Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 286 hamstrings 140 140 barbell 140 803 Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 285 quadriceps 140 140 barbell 140 804 Continue lowering until your thighs are parallel to the ground or slightly below. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 287 calves 140 140 barbell 140 804 Continue lowering until your thighs are parallel to the ground or slightly below. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 286 hamstrings 140 140 barbell 140 804 Continue lowering until your thighs are parallel to the ground or slightly below. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 285 quadriceps 140 140 barbell 140 805 Pause for a moment, then push through your heels to return to the starting position. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 287 calves 140 140 barbell 140 805 Pause for a moment, then push through your heels to return to the starting position. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 286 hamstrings 140 140 barbell 140 805 Pause for a moment, then push through your heels to return to the starting position. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 285 quadriceps 140 140 barbell 140 806 Repeat for the desired number of repetitions. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 287 calves 140 140 barbell 140 806 Repeat for the desired number of repetitions. 140
140 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif barbell low bar squat 286 hamstrings 140 140 barbell 140 806 Repeat for the desired number of repetitions. 140
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 288 quadriceps 141 141 barbell 141 807 Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 290 calves 141 141 barbell 141 807 Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 289 hamstrings 141 141 barbell 141 807 Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 288 quadriceps 141 141 barbell 141 808 Take a step forward with your right foot, keeping your torso upright. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 290 calves 141 141 barbell 141 808 Take a step forward with your right foot, keeping your torso upright. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 289 hamstrings 141 141 barbell 141 808 Take a step forward with your right foot, keeping your torso upright. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 288 quadriceps 141 141 barbell 141 809 Lower your body by bending your right knee until your thigh is parallel to the ground. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 290 calves 141 141 barbell 141 809 Lower your body by bending your right knee until your thigh is parallel to the ground. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 289 hamstrings 141 141 barbell 141 809 Lower your body by bending your right knee until your thigh is parallel to the ground. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 288 quadriceps 141 141 barbell 141 810 Push through your right heel to return to the starting position. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 290 calves 141 141 barbell 141 810 Push through your right heel to return to the starting position. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 289 hamstrings 141 141 barbell 141 810 Push through your right heel to return to the starting position. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 288 quadriceps 141 141 barbell 141 811 Repeat with your left leg, alternating legs for the desired number of repetitions. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 290 calves 141 141 barbell 141 811 Repeat with your left leg, alternating legs for the desired number of repetitions. 141
141 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif barbell lunge 289 hamstrings 141 141 barbell 141 811 Repeat with your left leg, alternating legs for the desired number of repetitions. 141
142 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif barbell lying back of the head tricep extension 291 shoulders 142 142 barbell 142 812 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. 142
142 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif barbell lying back of the head tricep extension 291 shoulders 142 142 barbell 142 813 Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. 142
142 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif barbell lying back of the head tricep extension 291 shoulders 142 142 barbell 142 814 Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows. 142
142 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif barbell lying back of the head tricep extension 291 shoulders 142 142 barbell 142 815 Pause for a moment, then extend your arms back up to the starting position. 142
142 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif barbell lying back of the head tricep extension 291 shoulders 142 142 barbell 142 816 Repeat for the desired number of repetitions. 142
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 293 shoulders 143 143 barbell 143 817 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 292 chest 143 143 barbell 143 817 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 293 shoulders 143 143 barbell 143 818 Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 292 chest 143 143 barbell 143 818 Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 293 shoulders 143 143 barbell 143 819 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 292 chest 143 143 barbell 143 819 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 293 shoulders 143 143 barbell 143 820 Slowly lower the barbell towards your chest, keeping your elbows close to your body. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 292 chest 143 143 barbell 143 820 Slowly lower the barbell towards your chest, keeping your elbows close to your body. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 293 shoulders 143 143 barbell 143 821 Pause for a moment when the barbell touches your chest, then push it back up to the starting position. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 292 chest 143 143 barbell 143 821 Pause for a moment when the barbell touches your chest, then push it back up to the starting position. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 293 shoulders 143 143 barbell 143 822 Repeat for the desired number of repetitions. 143
143 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif barbell lying close-grip press 292 chest 143 143 barbell 143 822 Repeat for the desired number of repetitions. 143
144 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif barbell lying close-grip triceps extension 294 shoulders 144 144 barbell 144 823 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. 144
144 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif barbell lying close-grip triceps extension 294 shoulders 144 144 barbell 144 824 Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up. 144
144 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif barbell lying close-grip triceps extension 294 shoulders 144 144 barbell 144 825 Extend your arms fully, lifting the barbell above your chest. 144
144 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif barbell lying close-grip triceps extension 294 shoulders 144 144 barbell 144 826 Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. 144
144 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif barbell lying close-grip triceps extension 294 shoulders 144 144 barbell 144 827 Pause for a moment at the bottom, then extend your arms back to the starting position. 144
144 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif barbell lying close-grip triceps extension 294 shoulders 144 144 barbell 144 828 Repeat for the desired number of repetitions. 144
145 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif barbell lying extension 295 shoulders 145 145 barbell 145 829 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. 145
145 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif barbell lying extension 295 shoulders 145 145 barbell 145 830 Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. 145
145 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif barbell lying extension 295 shoulders 145 145 barbell 145 831 Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. 145
145 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif barbell lying extension 295 shoulders 145 145 barbell 145 832 Pause for a moment, then extend your arms back up to the starting position. 145
145 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif barbell lying extension 295 shoulders 145 145 barbell 145 833 Repeat for the desired number of repetitions. 145
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 296 hamstrings 146 146 barbell 146 834 Lie flat on your back on a bench with your feet flat on the ground and your knees bent. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 297 quadriceps 146 146 barbell 146 834 Lie flat on your back on a bench with your feet flat on the ground and your knees bent. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 296 hamstrings 146 146 barbell 146 835 Hold the barbell with an overhand grip and position it on your hips. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 297 quadriceps 146 146 barbell 146 835 Hold the barbell with an overhand grip and position it on your hips. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 296 hamstrings 146 146 barbell 146 836 Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 297 quadriceps 146 146 barbell 146 836 Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 296 hamstrings 146 146 barbell 146 837 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 297 quadriceps 146 146 barbell 146 837 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 296 hamstrings 146 146 barbell 146 838 Repeat for the desired number of repetitions. 146
146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif barbell lying lifting (on hip) 297 quadriceps 146 146 barbell 146 838 Repeat for the desired number of repetitions. 146
147 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif barbell lying preacher curl 298 forearms 147 147 barbell 147 839 Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip. 147
147 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif barbell lying preacher curl 298 forearms 147 147 barbell 147 840 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 147
147 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif barbell lying preacher curl 298 forearms 147 147 barbell 147 841 Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. 147
147 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif barbell lying preacher curl 298 forearms 147 147 barbell 147 842 Hold the contracted position for a brief pause as you squeeze your biceps. 147
147 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif barbell lying preacher curl 298 forearms 147 147 barbell 147 843 Inhale and slowly begin to lower the barbell back to the starting position. 147
147 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif barbell lying preacher curl 298 forearms 147 147 barbell 147 844 Repeat for the desired number of repetitions. 147
148 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif barbell lying triceps extension 299 shoulders 148 148 barbell 148 845 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. 148
148 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif barbell lying triceps extension 299 shoulders 148 148 barbell 148 846 Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. 148
148 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif barbell lying triceps extension 299 shoulders 148 148 barbell 148 847 Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. 148
148 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif barbell lying triceps extension 299 shoulders 148 148 barbell 148 848 Pause for a moment at the bottom, then extend your arms back up to the starting position. 148
148 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif barbell lying triceps extension 299 shoulders 148 148 barbell 148 849 Repeat for the desired number of repetitions. 148
149 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif barbell lying triceps extension skull crusher 300 shoulders 149 149 barbell 149 850 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. 149
149 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif barbell lying triceps extension skull crusher 300 shoulders 149 149 barbell 149 851 Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. 149
149 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif barbell lying triceps extension skull crusher 300 shoulders 149 149 barbell 149 852 Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. 149
149 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif barbell lying triceps extension skull crusher 300 shoulders 149 149 barbell 149 853 Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position. 149
149 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif barbell lying triceps extension skull crusher 300 shoulders 149 149 barbell 149 854 Repeat for the desired number of repetitions. 149
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 302 hamstrings 150 150 barbell 150 855 Stand with your feet shoulder-width apart and toes pointing slightly outward. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 303 calves 150 150 barbell 150 855 Stand with your feet shoulder-width apart and toes pointing slightly outward. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 301 quadriceps 150 150 barbell 150 855 Stand with your feet shoulder-width apart and toes pointing slightly outward. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 302 hamstrings 150 150 barbell 150 856 Hold the barbell across your upper back, resting it on your traps or rear delts. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 303 calves 150 150 barbell 150 856 Hold the barbell across your upper back, resting it on your traps or rear delts. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 301 quadriceps 150 150 barbell 150 856 Hold the barbell across your upper back, resting it on your traps or rear delts. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 302 hamstrings 150 150 barbell 150 857 Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 303 calves 150 150 barbell 150 857 Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 301 quadriceps 150 150 barbell 150 857 Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 302 hamstrings 150 150 barbell 150 858 Continue lowering until your thighs are parallel to the ground or slightly below. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 303 calves 150 150 barbell 150 858 Continue lowering until your thighs are parallel to the ground or slightly below. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 301 quadriceps 150 150 barbell 150 858 Continue lowering until your thighs are parallel to the ground or slightly below. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 302 hamstrings 150 150 barbell 150 859 Pause for a moment, then push through your heels to return to the starting position. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 303 calves 150 150 barbell 150 859 Pause for a moment, then push through your heels to return to the starting position. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 301 quadriceps 150 150 barbell 150 859 Pause for a moment, then push through your heels to return to the starting position. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 302 hamstrings 150 150 barbell 150 860 Repeat for the desired number of repetitions. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 303 calves 150 150 barbell 150 860 Repeat for the desired number of repetitions. 150
150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif barbell narrow stance squat 301 quadriceps 150 150 barbell 150 860 Repeat for the desired number of repetitions. 150
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 305 forearms 151 151 barbell 151 861 Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 304 biceps 151 151 barbell 151 861 Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 305 forearms 151 151 barbell 151 862 Bend forward at the hips, keeping your back straight and your head in a neutral position. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 304 biceps 151 151 barbell 151 862 Bend forward at the hips, keeping your back straight and your head in a neutral position. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 305 forearms 151 151 barbell 151 863 Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 304 biceps 151 151 barbell 151 863 Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 305 forearms 151 151 barbell 151 864 Lower the barbell back down to the starting position in a controlled manner. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 304 biceps 151 151 barbell 151 864 Lower the barbell back down to the starting position in a controlled manner. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 305 forearms 151 151 barbell 151 865 Repeat for the desired number of repetitions, then switch to the other arm. 151
151 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif barbell one arm bent over row 304 biceps 151 151 barbell 151 865 Repeat for the desired number of repetitions, then switch to the other arm. 151
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 307 shoulders 152 152 barbell 152 866 Lie flat on your back on the floor with your knees bent and feet flat on the ground. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 306 chest 152 152 barbell 152 866 Lie flat on your back on the floor with your knees bent and feet flat on the ground. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 307 shoulders 152 152 barbell 152 867 Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 306 chest 152 152 barbell 152 867 Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 307 shoulders 152 152 barbell 152 868 Slowly lower the barbell towards your chest, keeping your elbow close to your body. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 306 chest 152 152 barbell 152 868 Slowly lower the barbell towards your chest, keeping your elbow close to your body. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 307 shoulders 152 152 barbell 152 869 Pause for a moment at the bottom, then push the barbell back up to the starting position. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 306 chest 152 152 barbell 152 869 Pause for a moment at the bottom, then push the barbell back up to the starting position. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 307 shoulders 152 152 barbell 152 870 Repeat for the desired number of repetitions, then switch arms. 152
152 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif barbell one arm floor press 306 chest 152 152 barbell 152 870 Repeat for the desired number of repetitions, then switch arms. 152
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 309 quadriceps 153 153 barbell 153 871 Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 310 lower back 153 153 barbell 153 871 Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 308 hamstrings 153 153 barbell 153 871 Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 309 quadriceps 153 153 barbell 153 872 Keep your back straight and your core engaged. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 310 lower back 153 153 barbell 153 872 Keep your back straight and your core engaged. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 308 hamstrings 153 153 barbell 153 872 Keep your back straight and your core engaged. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 309 quadriceps 153 153 barbell 153 873 Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 310 lower back 153 153 barbell 153 873 Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 308 hamstrings 153 153 barbell 153 873 Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 309 quadriceps 153 153 barbell 153 874 Lower the barbell as far as you can while maintaining good form. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 310 lower back 153 153 barbell 153 874 Lower the barbell as far as you can while maintaining good form. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 308 hamstrings 153 153 barbell 153 874 Lower the barbell as far as you can while maintaining good form. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 309 quadriceps 153 153 barbell 153 875 Pause for a moment, then slowly return to the starting position. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 310 lower back 153 153 barbell 153 875 Pause for a moment, then slowly return to the starting position. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 308 hamstrings 153 153 barbell 153 875 Pause for a moment, then slowly return to the starting position. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 309 quadriceps 153 153 barbell 153 876 Repeat for the desired number of repetitions, then switch sides. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 310 lower back 153 153 barbell 153 876 Repeat for the desired number of repetitions, then switch sides. 153
153 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif barbell one arm side deadlift 308 hamstrings 153 153 barbell 153 876 Repeat for the desired number of repetitions, then switch sides. 153
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 312 forearms 154 154 barbell 154 877 Stand with your feet shoulder-width apart, toes pointing slightly outwards. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 311 traps 154 154 barbell 154 877 Stand with your feet shoulder-width apart, toes pointing slightly outwards. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 313 core 154 154 barbell 154 877 Stand with your feet shoulder-width apart, toes pointing slightly outwards. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 312 forearms 154 154 barbell 154 878 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 311 traps 154 154 barbell 154 878 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 313 core 154 154 barbell 154 878 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 312 forearms 154 154 barbell 154 879 Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 311 traps 154 154 barbell 154 879 Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 313 core 154 154 barbell 154 879 Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 312 forearms 154 154 barbell 154 880 Explosively extend your hips, knees, and ankles, driving the barbell upwards. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 311 traps 154 154 barbell 154 880 Explosively extend your hips, knees, and ankles, driving the barbell upwards. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 313 core 154 154 barbell 154 880 Explosively extend your hips, knees, and ankles, driving the barbell upwards. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 312 forearms 154 154 barbell 154 881 As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 311 traps 154 154 barbell 154 881 As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 313 core 154 154 barbell 154 881 As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 312 forearms 154 154 barbell 154 882 Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 311 traps 154 154 barbell 154 882 Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 313 core 154 154 barbell 154 882 Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 312 forearms 154 154 barbell 154 883 Lower the barbell back down to the starting position in a controlled manner. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 311 traps 154 154 barbell 154 883 Lower the barbell back down to the starting position in a controlled manner. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 313 core 154 154 barbell 154 883 Lower the barbell back down to the starting position in a controlled manner. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 312 forearms 154 154 barbell 154 884 Repeat for the desired number of repetitions, then switch arms. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 311 traps 154 154 barbell 154 884 Repeat for the desired number of repetitions, then switch arms. 154
154 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif barbell one arm snatch 313 core 154 154 barbell 154 884 Repeat for the desired number of repetitions, then switch arms. 154
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 314 glutes 155 155 barbell 155 885 Stand with your feet shoulder-width apart and hold a barbell across your upper back. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 316 calves 155 155 barbell 155 885 Stand with your feet shoulder-width apart and hold a barbell across your upper back. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 315 hamstrings 155 155 barbell 155 885 Stand with your feet shoulder-width apart and hold a barbell across your upper back. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 314 glutes 155 155 barbell 155 886 Lift one foot off the ground and extend it forward, keeping it parallel to the ground. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 316 calves 155 155 barbell 155 886 Lift one foot off the ground and extend it forward, keeping it parallel to the ground. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 315 hamstrings 155 155 barbell 155 886 Lift one foot off the ground and extend it forward, keeping it parallel to the ground. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 314 glutes 155 155 barbell 155 887 Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 316 calves 155 155 barbell 155 887 Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 315 hamstrings 155 155 barbell 155 887 Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 314 glutes 155 155 barbell 155 888 Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 316 calves 155 155 barbell 155 888 Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 315 hamstrings 155 155 barbell 155 888 Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 314 glutes 155 155 barbell 155 889 Repeat for the desired number of repetitions, then switch legs and repeat. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 316 calves 155 155 barbell 155 889 Repeat for the desired number of repetitions, then switch legs and repeat. 155
155 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif barbell one leg squat 315 hamstrings 155 155 barbell 155 889 Repeat for the desired number of repetitions, then switch legs and repeat. 155
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 317 glutes 156 156 barbell 156 890 Stand with your feet shoulder-width apart and toes slightly turned out. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 319 calves 156 156 barbell 156 890 Stand with your feet shoulder-width apart and toes slightly turned out. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 320 core 156 156 barbell 156 890 Stand with your feet shoulder-width apart and toes slightly turned out. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 318 hamstrings 156 156 barbell 156 890 Stand with your feet shoulder-width apart and toes slightly turned out. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 317 glutes 156 156 barbell 156 891 Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 319 calves 156 156 barbell 156 891 Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 320 core 156 156 barbell 156 891 Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 318 hamstrings 156 156 barbell 156 891 Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 317 glutes 156 156 barbell 156 892 Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 319 calves 156 156 barbell 156 892 Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 320 core 156 156 barbell 156 892 Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 318 hamstrings 156 156 barbell 156 892 Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 317 glutes 156 156 barbell 156 893 Pause for a moment at the bottom, then push through your heels to return to the starting position. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 319 calves 156 156 barbell 156 893 Pause for a moment at the bottom, then push through your heels to return to the starting position. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 320 core 156 156 barbell 156 893 Pause for a moment at the bottom, then push through your heels to return to the starting position. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 318 hamstrings 156 156 barbell 156 893 Pause for a moment at the bottom, then push through your heels to return to the starting position. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 317 glutes 156 156 barbell 156 894 Repeat for the desired number of repetitions. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 319 calves 156 156 barbell 156 894 Repeat for the desired number of repetitions. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 320 core 156 156 barbell 156 894 Repeat for the desired number of repetitions. 156
156 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif barbell overhead squat 318 hamstrings 156 156 barbell 156 894 Repeat for the desired number of repetitions. 156
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 321 biceps 157 157 barbell 157 895 Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 322 brachialis 157 157 barbell 157 895 Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 321 biceps 157 157 barbell 157 896 Hold a barbell with an overhand grip, hands shoulder-width apart. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 322 brachialis 157 157 barbell 157 896 Hold a barbell with an overhand grip, hands shoulder-width apart. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 321 biceps 157 157 barbell 157 897 Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 322 brachialis 157 157 barbell 157 897 Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 321 biceps 157 157 barbell 157 898 Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 322 brachialis 157 157 barbell 157 898 Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 321 biceps 157 157 barbell 157 899 Repeat for the desired number of repetitions. 157
157 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif barbell palms down wrist curl over a bench 322 brachialis 157 157 barbell 157 899 Repeat for the desired number of repetitions. 157
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 323 biceps 158 158 barbell 158 900 Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 324 shoulders 158 158 barbell 158 900 Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 323 biceps 158 158 barbell 158 901 Rest your forearms on the bench, allowing your wrists to hang off the edge. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 324 shoulders 158 158 barbell 158 901 Rest your forearms on the bench, allowing your wrists to hang off the edge. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 323 biceps 158 158 barbell 158 902 Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 324 shoulders 158 158 barbell 158 902 Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 323 biceps 158 158 barbell 158 903 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 324 shoulders 158 158 barbell 158 903 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 323 biceps 158 158 barbell 158 904 Repeat for the desired number of repetitions. 158
158 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif barbell palms up wrist curl over a bench 324 shoulders 158 158 barbell 158 904 Repeat for the desired number of repetitions. 158
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 326 forearms 159 159 barbell 159 905 Stand with your feet shoulder-width apart and your knees slightly bent. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 325 biceps 159 159 barbell 159 905 Stand with your feet shoulder-width apart and your knees slightly bent. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 326 forearms 159 159 barbell 159 906 Bend forward at the hips, keeping your back straight and your chest up. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 325 biceps 159 159 barbell 159 906 Bend forward at the hips, keeping your back straight and your chest up. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 326 forearms 159 159 barbell 159 907 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 325 biceps 159 159 barbell 159 907 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 326 forearms 159 159 barbell 159 908 Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 325 biceps 159 159 barbell 159 908 Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 326 forearms 159 159 barbell 159 909 Lower the barbell back down to the starting position. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 325 biceps 159 159 barbell 159 909 Lower the barbell back down to the starting position. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 326 forearms 159 159 barbell 159 910 Repeat for the desired number of repetitions. 159
159 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif barbell pendlay row 325 biceps 159 159 barbell 159 910 Repeat for the desired number of repetitions. 159
160 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif barbell pin presses 327 shoulders 160 160 barbell 160 911 Set up a barbell on a power rack at chest height. 160
160 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif barbell pin presses 327 shoulders 160 160 barbell 160 912 Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart. 160
160 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif barbell pin presses 327 shoulders 160 160 barbell 160 913 Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. 160
160 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif barbell pin presses 327 shoulders 160 160 barbell 160 914 Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended. 160
160 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif barbell pin presses 327 shoulders 160 160 barbell 160 915 Lower the barbell down towards your chest, keeping your elbows tucked in close to your body. 160
160 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif barbell pin presses 327 shoulders 160 160 barbell 160 916 Pause for a moment when the barbell touches your chest. 160
160 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif barbell pin presses 327 shoulders 160 160 barbell 160 917 Push the barbell back up to the starting position, fully extending your arms. 160
160 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif barbell pin presses 327 shoulders 160 160 barbell 160 918 Repeat for the desired number of repetitions. 160
161 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif barbell preacher curl 328 forearms 161 161 barbell 161 919 Sit on a preacher bench with your upper arms resting on the pad and your chest against the support. 161
161 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif barbell preacher curl 328 forearms 161 161 barbell 161 920 Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart. 161
161 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif barbell preacher curl 328 forearms 161 161 barbell 161 921 Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. 161
161 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif barbell preacher curl 328 forearms 161 161 barbell 161 922 Pause for a moment at the top, squeezing your biceps. 161
161 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif barbell preacher curl 328 forearms 161 161 barbell 161 923 Inhale and slowly lower the barbell back down to the starting position. 161
161 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif barbell preacher curl 328 forearms 161 161 barbell 161 924 Repeat for the desired number of repetitions. 161
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 329 shoulders 162 162 barbell 162 925 Lie flat on your back on a mat with your knees bent and feet flat on the ground. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 330 chest 162 162 barbell 162 925 Lie flat on your back on a mat with your knees bent and feet flat on the ground. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 329 shoulders 162 162 barbell 162 926 Hold the barbell with an overhand grip, resting it on your chest. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 330 chest 162 162 barbell 162 926 Hold the barbell with an overhand grip, resting it on your chest. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 329 shoulders 162 162 barbell 162 927 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 330 chest 162 162 barbell 162 927 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 329 shoulders 162 162 barbell 162 928 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 330 chest 162 162 barbell 162 928 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 329 shoulders 162 162 barbell 162 929 Repeat for the desired number of repetitions. 162
162 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif barbell press sit-up 330 chest 162 162 barbell 162 929 Repeat for the desired number of repetitions. 162
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 930 Set up an incline bench at a 45-degree angle. 163
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 931 Lie face down on the bench with your chest and stomach resting against it. 163
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 932 Hold a barbell with an underhand grip, shoulder-width apart. 163
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 933 Extend your arms fully, allowing the barbell to hang down towards the floor. 163
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 934 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 163
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 935 Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level. 163
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 936 Hold the contracted position for a brief pause as you squeeze your biceps. 163
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 937 Inhale and slowly begin to lower the barbell back to the starting position. 163
163 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif barbell prone incline curl 331 forearms 163 163 barbell 163 938 Repeat for the desired number of repetitions. 163
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 333 triceps 164 164 barbell 164 939 Lie flat on a bench with your head at one end and your feet on the floor. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 332 chest 164 164 barbell 164 939 Lie flat on a bench with your head at one end and your feet on the floor. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 333 triceps 164 164 barbell 164 940 Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 332 chest 164 164 barbell 164 940 Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 333 triceps 164 164 barbell 164 941 Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 332 chest 164 164 barbell 164 941 Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 333 triceps 164 164 barbell 164 942 Pause for a moment, then raise the barbell back to the starting position. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 332 chest 164 164 barbell 164 942 Pause for a moment, then raise the barbell back to the starting position. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 333 triceps 164 164 barbell 164 943 Repeat for the desired number of repetitions. 164
164 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif barbell pullover 332 chest 164 164 barbell 164 943 Repeat for the desired number of repetitions. 164
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 335 chest 165 165 barbell 165 944 Lie flat on a bench with your head at one end and your feet on the ground. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 336 shoulders 165 165 barbell 165 944 Lie flat on a bench with your head at one end and your feet on the ground. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 334 triceps 165 165 barbell 165 944 Lie flat on a bench with your head at one end and your feet on the ground. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 335 chest 165 165 barbell 165 945 Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 336 shoulders 165 165 barbell 165 945 Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 334 triceps 165 165 barbell 165 945 Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 335 chest 165 165 barbell 165 946 Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 336 shoulders 165 165 barbell 165 946 Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 334 triceps 165 165 barbell 165 946 Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 335 chest 165 165 barbell 165 947 Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 336 shoulders 165 165 barbell 165 947 Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 334 triceps 165 165 barbell 165 947 Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 335 chest 165 165 barbell 165 948 Repeat for the desired number of repetitions. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 336 shoulders 165 165 barbell 165 948 Repeat for the desired number of repetitions. 165
165 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif barbell pullover to press 334 triceps 165 165 barbell 165 948 Repeat for the desired number of repetitions. 165
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 338 lower back 166 166 barbell 166 949 Set up a barbell on a rack at knee height. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 337 hamstrings 166 166 barbell 166 949 Set up a barbell on a rack at knee height. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 338 lower back 166 166 barbell 166 950 Stand with your feet shoulder-width apart, toes pointing slightly outwards. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 337 hamstrings 166 166 barbell 166 950 Stand with your feet shoulder-width apart, toes pointing slightly outwards. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 338 lower back 166 166 barbell 166 951 Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 337 hamstrings 166 166 barbell 166 951 Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 338 lower back 166 166 barbell 166 952 Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 337 hamstrings 166 166 barbell 166 952 Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 338 lower back 166 166 barbell 166 953 Lower the barbell back down to the starting position by bending at the hips and knees. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 337 hamstrings 166 166 barbell 166 953 Lower the barbell back down to the starting position by bending at the hips and knees. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 338 lower back 166 166 barbell 166 954 Repeat for the desired number of repetitions. 166
166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif barbell rack pull 337 hamstrings 166 166 barbell 166 954 Repeat for the desired number of repetitions. 166
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 339 traps 167 167 barbell 167 955 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 340 rhomboids 167 167 barbell 167 955 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 339 traps 167 167 barbell 167 956 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 340 rhomboids 167 167 barbell 167 956 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 339 traps 167 167 barbell 167 957 Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 340 rhomboids 167 167 barbell 167 957 Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 339 traps 167 167 barbell 167 958 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 340 rhomboids 167 167 barbell 167 958 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 339 traps 167 167 barbell 167 959 Repeat for the desired number of repetitions. 167
167 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif barbell rear delt raise 340 rhomboids 167 167 barbell 167 959 Repeat for the desired number of repetitions. 167
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 341 trapezius 168 168 barbell 168 960 Stand with your feet shoulder-width apart and knees slightly bent. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 342 rhomboids 168 168 barbell 168 960 Stand with your feet shoulder-width apart and knees slightly bent. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 343 biceps 168 168 barbell 168 960 Stand with your feet shoulder-width apart and knees slightly bent. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 341 trapezius 168 168 barbell 168 961 Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 342 rhomboids 168 168 barbell 168 961 Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 343 biceps 168 168 barbell 168 961 Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 341 trapezius 168 168 barbell 168 962 Bend forward at the hips, keeping your back straight and chest up. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 342 rhomboids 168 168 barbell 168 962 Bend forward at the hips, keeping your back straight and chest up. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 343 biceps 168 168 barbell 168 962 Bend forward at the hips, keeping your back straight and chest up. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 341 trapezius 168 168 barbell 168 963 Pull the barbell towards your chest, squeezing your shoulder blades together. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 342 rhomboids 168 168 barbell 168 963 Pull the barbell towards your chest, squeezing your shoulder blades together. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 343 biceps 168 168 barbell 168 963 Pull the barbell towards your chest, squeezing your shoulder blades together. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 341 trapezius 168 168 barbell 168 964 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 342 rhomboids 168 168 barbell 168 964 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 343 biceps 168 168 barbell 168 964 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 341 trapezius 168 168 barbell 168 965 Repeat for the desired number of repetitions. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 342 rhomboids 168 168 barbell 168 965 Repeat for the desired number of repetitions. 168
168 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif barbell rear delt row 343 biceps 168 168 barbell 168 965 Repeat for the desired number of repetitions. 168
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 344 quadriceps 169 169 barbell 169 966 Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 346 calves 169 169 barbell 169 966 Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 345 hamstrings 169 169 barbell 169 966 Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 344 quadriceps 169 169 barbell 169 967 Take a step backward with your right foot, landing on the ball of your foot. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 346 calves 169 169 barbell 169 967 Take a step backward with your right foot, landing on the ball of your foot. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 345 hamstrings 169 169 barbell 169 967 Take a step backward with your right foot, landing on the ball of your foot. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 344 quadriceps 169 169 barbell 169 968 Bend both knees to lower your body until your left thigh is parallel to the ground. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 346 calves 169 169 barbell 169 968 Bend both knees to lower your body until your left thigh is parallel to the ground. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 345 hamstrings 169 169 barbell 169 968 Bend both knees to lower your body until your left thigh is parallel to the ground. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 344 quadriceps 169 169 barbell 169 969 Push through your left heel to return to the starting position. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 346 calves 169 169 barbell 169 969 Push through your left heel to return to the starting position. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 345 hamstrings 169 169 barbell 169 969 Push through your left heel to return to the starting position. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 344 quadriceps 169 169 barbell 169 970 Repeat with the other leg. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 346 calves 169 169 barbell 169 970 Repeat with the other leg. 169
169 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif barbell rear lunge 345 hamstrings 169 169 barbell 169 970 Repeat with the other leg. 169
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 347 quadriceps 170 170 barbell 170 971 Stand with your feet shoulder-width apart and hold a barbell across your upper back. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 349 calves 170 170 barbell 170 971 Stand with your feet shoulder-width apart and hold a barbell across your upper back. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 348 hamstrings 170 170 barbell 170 971 Stand with your feet shoulder-width apart and hold a barbell across your upper back. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 347 quadriceps 170 170 barbell 170 972 Take a step backward with your right foot, landing on the ball of your foot. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 349 calves 170 170 barbell 170 972 Take a step backward with your right foot, landing on the ball of your foot. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 348 hamstrings 170 170 barbell 170 972 Take a step backward with your right foot, landing on the ball of your foot. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 347 quadriceps 170 170 barbell 170 973 Bend both knees to lower your body until your left thigh is parallel to the ground. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 349 calves 170 170 barbell 170 973 Bend both knees to lower your body until your left thigh is parallel to the ground. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 348 hamstrings 170 170 barbell 170 973 Bend both knees to lower your body until your left thigh is parallel to the ground. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 347 quadriceps 170 170 barbell 170 974 Push through your left heel to return to the starting position. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 349 calves 170 170 barbell 170 974 Push through your left heel to return to the starting position. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 348 hamstrings 170 170 barbell 170 974 Push through your left heel to return to the starting position. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 347 quadriceps 170 170 barbell 170 975 Repeat with the other leg. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 349 calves 170 170 barbell 170 975 Repeat with the other leg. 170
170 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif barbell rear lunge v. 2 348 hamstrings 170 170 barbell 170 975 Repeat with the other leg. 170
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 350 biceps 171 171 barbell 171 976 Sit on a bench with your feet flat on the ground and your knees bent. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 351 brachialis 171 171 barbell 171 976 Sit on a bench with your feet flat on the ground and your knees bent. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 350 biceps 171 171 barbell 171 977 Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 351 brachialis 171 171 barbell 171 977 Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 350 biceps 171 171 barbell 171 978 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 351 brachialis 171 171 barbell 171 978 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 350 biceps 171 171 barbell 171 979 Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 351 brachialis 171 171 barbell 171 979 Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 350 biceps 171 171 barbell 171 980 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 351 brachialis 171 171 barbell 171 980 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 350 biceps 171 171 barbell 171 981 Repeat for the desired number of repetitions. 171
171 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif barbell revers wrist curl v. 2 351 brachialis 171 171 barbell 171 981 Repeat for the desired number of repetitions. 171
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 353 shoulders 172 172 barbell 172 982 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 352 chest 172 172 barbell 172 982 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 353 shoulders 172 172 barbell 172 983 Grasp the barbell with a reverse grip, hands shoulder-width apart. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 352 chest 172 172 barbell 172 983 Grasp the barbell with a reverse grip, hands shoulder-width apart. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 353 shoulders 172 172 barbell 172 984 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 352 chest 172 172 barbell 172 984 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 353 shoulders 172 172 barbell 172 985 Slowly lower the barbell down towards your chest, keeping your elbows close to your body. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 352 chest 172 172 barbell 172 985 Slowly lower the barbell down towards your chest, keeping your elbows close to your body. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 353 shoulders 172 172 barbell 172 986 Pause for a moment when the barbell is just above your chest. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 352 chest 172 172 barbell 172 986 Pause for a moment when the barbell is just above your chest. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 353 shoulders 172 172 barbell 172 987 Push the barbell back up to the starting position, fully extending your arms. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 352 chest 172 172 barbell 172 987 Push the barbell back up to the starting position, fully extending your arms. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 353 shoulders 172 172 barbell 172 988 Repeat for the desired number of repetitions. 172
172 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif barbell reverse close-grip bench press 352 chest 172 172 barbell 172 988 Repeat for the desired number of repetitions. 172
173 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif barbell reverse curl 354 forearms 173 173 barbell 173 989 Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. 173
173 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif barbell reverse curl 354 forearms 173 173 barbell 173 990 Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps. 173
173 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif barbell reverse curl 354 forearms 173 173 barbell 173 991 Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. 173
173 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif barbell reverse curl 354 forearms 173 173 barbell 173 992 Hold the contracted position for a brief pause as you squeeze your biceps. 173
173 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif barbell reverse curl 354 forearms 173 173 barbell 173 993 Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary. 173
173 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif barbell reverse curl 354 forearms 173 173 barbell 173 994 Repeat for the desired number of repetitions. 173
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 355 biceps 174 174 barbell 174 995 Stand with your feet shoulder-width apart and knees slightly bent. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 356 forearms 174 174 barbell 174 995 Stand with your feet shoulder-width apart and knees slightly bent. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 355 biceps 174 174 barbell 174 996 Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 356 forearms 174 174 barbell 174 996 Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 355 biceps 174 174 barbell 174 997 Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 356 forearms 174 174 barbell 174 997 Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 355 biceps 174 174 barbell 174 998 Pull the barbell towards your lower chest, squeezing your shoulder blades together. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 356 forearms 174 174 barbell 174 998 Pull the barbell towards your lower chest, squeezing your shoulder blades together. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 355 biceps 174 174 barbell 174 999 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 356 forearms 174 174 barbell 174 999 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 355 biceps 174 174 barbell 174 1000 Repeat for the desired number of repetitions. 174
174 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif barbell reverse grip bent over row 356 forearms 174 174 barbell 174 1000 Repeat for the desired number of repetitions. 174
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 357 triceps 175 175 barbell 175 1001 Lie on a decline bench with your feet secured and your head lower than your hips. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 358 shoulders 175 175 barbell 175 1001 Lie on a decline bench with your feet secured and your head lower than your hips. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 357 triceps 175 175 barbell 175 1002 Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 358 shoulders 175 175 barbell 175 1002 Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 357 triceps 175 175 barbell 175 1003 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 358 shoulders 175 175 barbell 175 1003 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 357 triceps 175 175 barbell 175 1004 Pause for a moment at the bottom, then push the barbell back up to the starting position. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 358 shoulders 175 175 barbell 175 1004 Pause for a moment at the bottom, then push the barbell back up to the starting position. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 357 triceps 175 175 barbell 175 1005 Repeat for the desired number of repetitions. 175
175 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif barbell reverse grip decline bench press 358 shoulders 175 175 barbell 175 1005 Repeat for the desired number of repetitions. 175
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 360 shoulders 176 176 barbell 176 1006 Set up an incline bench at a 45-degree angle. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 359 triceps 176 176 barbell 176 1006 Set up an incline bench at a 45-degree angle. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 360 shoulders 176 176 barbell 176 1007 Lie down on the bench with your feet flat on the ground. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 359 triceps 176 176 barbell 176 1007 Lie down on the bench with your feet flat on the ground. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 360 shoulders 176 176 barbell 176 1008 Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 359 triceps 176 176 barbell 176 1008 Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 360 shoulders 176 176 barbell 176 1009 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 359 triceps 176 176 barbell 176 1009 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 360 shoulders 176 176 barbell 176 1010 Pause for a moment when the barbell touches your chest. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 359 triceps 176 176 barbell 176 1010 Pause for a moment when the barbell touches your chest. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 360 shoulders 176 176 barbell 176 1011 Push the barbell back up to the starting position, fully extending your arms. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 359 triceps 176 176 barbell 176 1011 Push the barbell back up to the starting position, fully extending your arms. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 360 shoulders 176 176 barbell 176 1012 Repeat for the desired number of repetitions. 176
176 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif barbell reverse grip incline bench press 359 triceps 176 176 barbell 176 1012 Repeat for the desired number of repetitions. 176
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 361 biceps 177 177 barbell 177 1013 Set up an incline bench at a 45-degree angle. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 362 forearms 177 177 barbell 177 1013 Set up an incline bench at a 45-degree angle. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 361 biceps 177 177 barbell 177 1014 Sit on the bench facing the backrest with your chest against it. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 362 forearms 177 177 barbell 177 1014 Sit on the bench facing the backrest with your chest against it. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 361 biceps 177 177 barbell 177 1015 Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 362 forearms 177 177 barbell 177 1015 Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 361 biceps 177 177 barbell 177 1016 Keep your back straight and core engaged. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 362 forearms 177 177 barbell 177 1016 Keep your back straight and core engaged. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 361 biceps 177 177 barbell 177 1017 Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 362 forearms 177 177 barbell 177 1017 Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 361 biceps 177 177 barbell 177 1018 Pause for a moment at the top of the movement. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 362 forearms 177 177 barbell 177 1018 Pause for a moment at the top of the movement. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 361 biceps 177 177 barbell 177 1019 Slowly lower the barbell back to the starting position. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 362 forearms 177 177 barbell 177 1019 Slowly lower the barbell back to the starting position. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 361 biceps 177 177 barbell 177 1020 Repeat for the desired number of repetitions. 177
177 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif barbell reverse grip incline bench row 362 forearms 177 177 barbell 177 1020 Repeat for the desired number of repetitions. 177
178 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif barbell reverse grip skullcrusher 363 forearms 178 178 barbell 178 1021 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. 178
178 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif barbell reverse grip skullcrusher 363 forearms 178 178 barbell 178 1022 Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart. 178
178 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif barbell reverse grip skullcrusher 363 forearms 178 178 barbell 178 1023 Extend your arms straight up over your chest, keeping your elbows in and your wrists straight. 178
178 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif barbell reverse grip skullcrusher 363 forearms 178 178 barbell 178 1024 Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary. 178
178 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif barbell reverse grip skullcrusher 363 forearms 178 178 barbell 178 1025 Pause for a moment at the bottom, then extend your arms back up to the starting position. 178
178 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif barbell reverse grip skullcrusher 363 forearms 178 178 barbell 178 1026 Repeat for the desired number of repetitions. 178
179 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif barbell reverse preacher curl 364 forearms 179 179 barbell 179 1027 Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip. 179
179 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif barbell reverse preacher curl 364 forearms 179 179 barbell 179 1028 Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps. 179
179 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif barbell reverse preacher curl 364 forearms 179 179 barbell 179 1029 Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. 179
179 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif barbell reverse preacher curl 364 forearms 179 179 barbell 179 1030 Hold the contracted position for a brief pause as you squeeze your biceps. 179
179 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif barbell reverse preacher curl 364 forearms 179 179 barbell 179 1031 Inhale and slowly lower the barbell back to the starting position. 179
179 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif barbell reverse preacher curl 364 forearms 179 179 barbell 179 1032 Repeat for the desired number of repetitions. 179
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 365 biceps 180 180 barbell 180 1033 Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 366 brachialis 180 180 barbell 180 1033 Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 365 biceps 180 180 barbell 180 1034 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 366 brachialis 180 180 barbell 180 1034 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 365 biceps 180 180 barbell 180 1035 Slowly curl your wrists upward, bringing the barbell towards your body. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 366 brachialis 180 180 barbell 180 1035 Slowly curl your wrists upward, bringing the barbell towards your body. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 365 biceps 180 180 barbell 180 1036 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 366 brachialis 180 180 barbell 180 1036 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 365 biceps 180 180 barbell 180 1037 Repeat for the desired number of repetitions. 180
180 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif barbell reverse wrist curl 366 brachialis 180 180 barbell 180 1037 Repeat for the desired number of repetitions. 180
181 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif barbell rollerout 367 lower back 181 181 barbell 181 1038 Kneel on the floor and hold a barbell with both hands, shoulder-width apart. 181
181 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif barbell rollerout 367 lower back 181 181 barbell 181 1039 Roll the barbell forward, extending your arms and keeping your core engaged. 181
181 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif barbell rollerout 367 lower back 181 181 barbell 181 1040 Continue rolling forward until your body is fully extended and your arms are overhead. 181
181 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif barbell rollerout 367 lower back 181 181 barbell 181 1041 Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control. 181
181 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif barbell rollerout 367 lower back 181 181 barbell 181 1042 Repeat for the desired number of repetitions. 181
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 368 shoulders 182 182 barbell 182 1043 Start by kneeling on the floor with a barbell placed on a bench in front of you. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 369 triceps 182 182 barbell 182 1043 Start by kneeling on the floor with a barbell placed on a bench in front of you. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 368 shoulders 182 182 barbell 182 1044 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 369 triceps 182 182 barbell 182 1044 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 368 shoulders 182 182 barbell 182 1045 Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 369 triceps 182 182 barbell 182 1045 Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 368 shoulders 182 182 barbell 182 1046 Continue rolling the barbell forward until your body is fully extended and your arms are overhead. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 369 triceps 182 182 barbell 182 1046 Continue rolling the barbell forward until your body is fully extended and your arms are overhead. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 368 shoulders 182 182 barbell 182 1047 Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 369 triceps 182 182 barbell 182 1047 Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 368 shoulders 182 182 barbell 182 1048 Repeat for the desired number of repetitions. 182
182 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif barbell rollerout from bench 369 triceps 182 182 barbell 182 1048 Repeat for the desired number of repetitions. 182
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 371 lower back 183 183 barbell 183 1049 Stand with your feet shoulder-width apart and your toes pointing forward. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 370 hamstrings 183 183 barbell 183 1049 Stand with your feet shoulder-width apart and your toes pointing forward. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 371 lower back 183 183 barbell 183 1050 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 370 hamstrings 183 183 barbell 183 1050 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 371 lower back 183 183 barbell 183 1051 Bend at the hips, keeping your back straight and your knees slightly bent. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 370 hamstrings 183 183 barbell 183 1051 Bend at the hips, keeping your back straight and your knees slightly bent. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 371 lower back 183 183 barbell 183 1052 Lower the barbell towards the ground, keeping it close to your body. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 370 hamstrings 183 183 barbell 183 1052 Lower the barbell towards the ground, keeping it close to your body. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 371 lower back 183 183 barbell 183 1053 Feel the stretch in your hamstrings as you lower the barbell. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 370 hamstrings 183 183 barbell 183 1053 Feel the stretch in your hamstrings as you lower the barbell. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 371 lower back 183 183 barbell 183 1054 Once you feel a stretch in your hamstrings, push your hips forward and stand up straight. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 370 hamstrings 183 183 barbell 183 1054 Once you feel a stretch in your hamstrings, push your hips forward and stand up straight. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 371 lower back 183 183 barbell 183 1055 Squeeze your glutes at the top of the movement. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 370 hamstrings 183 183 barbell 183 1055 Squeeze your glutes at the top of the movement. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 371 lower back 183 183 barbell 183 1056 Lower the barbell back down to the starting position and repeat for the desired number of repetitions. 183
183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif barbell romanian deadlift 370 hamstrings 183 183 barbell 183 1056 Lower the barbell back down to the starting position and repeat for the desired number of repetitions. 183
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 372 triceps 184 184 barbell 184 1057 Sit on a bench with your back straight and feet flat on the ground. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 373 upper back 184 184 barbell 184 1057 Sit on a bench with your back straight and feet flat on the ground. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 372 triceps 184 184 barbell 184 1058 Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 373 upper back 184 184 barbell 184 1058 Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 372 triceps 184 184 barbell 184 1059 Lift the barbell off the rack and bring it down to shoulder level, behind your head. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 373 upper back 184 184 barbell 184 1059 Lift the barbell off the rack and bring it down to shoulder level, behind your head. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 372 triceps 184 184 barbell 184 1060 Press the barbell upward until your arms are fully extended. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 373 upper back 184 184 barbell 184 1060 Press the barbell upward until your arms are fully extended. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 372 triceps 184 184 barbell 184 1061 Lower the barbell back down to the starting position. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 373 upper back 184 184 barbell 184 1061 Lower the barbell back down to the starting position. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 372 triceps 184 184 barbell 184 1062 Repeat for the desired number of repetitions. 184
184 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif barbell seated behind head military press 373 upper back 184 184 barbell 184 1062 Repeat for the desired number of repetitions. 184
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 375 upper back 185 185 barbell 185 1063 Sit on a bench with your back straight and feet flat on the ground. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 374 triceps 185 185 barbell 185 1063 Sit on a bench with your back straight and feet flat on the ground. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 375 upper back 185 185 barbell 185 1064 Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 374 triceps 185 185 barbell 185 1064 Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 375 upper back 185 185 barbell 185 1065 Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 374 triceps 185 185 barbell 185 1065 Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 375 upper back 185 185 barbell 185 1066 Press the barbell overhead, fully extending your arms. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 374 triceps 185 185 barbell 185 1066 Press the barbell overhead, fully extending your arms. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 375 upper back 185 185 barbell 185 1067 Lower the barbell back to shoulder height and repeat for the desired number of repetitions. 185
185 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif barbell seated bradford rocky press 374 triceps 185 185 barbell 185 1067 Lower the barbell back to shoulder height and repeat for the desired number of repetitions. 185
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 377 quadriceps 186 186 barbell 186 1068 Sit on a bench with your feet flat on the floor and a barbell resting on your thighs. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 376 hamstrings 186 186 barbell 186 1068 Sit on a bench with your feet flat on the floor and a barbell resting on your thighs. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 377 quadriceps 186 186 barbell 186 1069 Place the balls of your feet on a raised platform, such as a block or step. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 376 hamstrings 186 186 barbell 186 1069 Place the balls of your feet on a raised platform, such as a block or step. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 377 quadriceps 186 186 barbell 186 1070 Position the barbell across your thighs and hold it securely with your hands. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 376 hamstrings 186 186 barbell 186 1070 Position the barbell across your thighs and hold it securely with your hands. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 377 quadriceps 186 186 barbell 186 1071 Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 376 hamstrings 186 186 barbell 186 1071 Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 377 quadriceps 186 186 barbell 186 1072 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 376 hamstrings 186 186 barbell 186 1072 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 377 quadriceps 186 186 barbell 186 1073 Repeat for the desired number of repetitions. 186
186 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 376 hamstrings 186 186 barbell 186 1073 Repeat for the desired number of repetitions. 186
187 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 378 hamstrings 187 187 barbell 187 1074 Sit on a bench with your feet flat on the floor and a barbell resting on your thighs. 187
187 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 378 hamstrings 187 187 barbell 187 1075 Place the balls of your feet on a raised platform, such as a block or step. 187
187 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 378 hamstrings 187 187 barbell 187 1076 Lower your heels as far as possible, feeling a stretch in your calves. 187
187 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 378 hamstrings 187 187 barbell 187 1077 Raise your heels as high as possible, contracting your calves. 187
187 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif barbell seated calf raise 378 hamstrings 187 187 barbell 187 1078 Repeat for the desired number of repetitions. 187
188 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif barbell seated close grip behind neck triceps extension 379 shoulders 188 188 barbell 188 1079 Sit on a bench with your back straight and feet flat on the ground. 188
188 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif barbell seated close grip behind neck triceps extension 379 shoulders 188 188 barbell 188 1080 Hold the barbell with a close grip behind your neck, palms facing forward. 188
188 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif barbell seated close grip behind neck triceps extension 379 shoulders 188 188 barbell 188 1081 Keep your elbows close to your head and slowly lower the barbell towards the back of your head. 188
188 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif barbell seated close grip behind neck triceps extension 379 shoulders 188 188 barbell 188 1082 Pause for a moment, then extend your arms back up to the starting position. 188
188 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif barbell seated close grip behind neck triceps extension 379 shoulders 188 188 barbell 188 1083 Repeat for the desired number of repetitions. 188
189 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif barbell seated close-grip concentration curl 380 forearms 189 189 barbell 189 1084 Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart. 189
189 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif barbell seated close-grip concentration curl 380 forearms 189 189 barbell 189 1085 Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you. 189
189 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif barbell seated close-grip concentration curl 380 forearms 189 189 barbell 189 1086 Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps. 189
189 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif barbell seated close-grip concentration curl 380 forearms 189 189 barbell 189 1087 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position. 189
189 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif barbell seated close-grip concentration curl 380 forearms 189 189 barbell 189 1088 Repeat for the desired number of repetitions. 189
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 381 hamstrings 190 190 barbell 190 1089 Sit on a bench with your feet flat on the ground and a barbell resting on your upper back. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 382 lower back 190 190 barbell 190 1089 Sit on a bench with your feet flat on the ground and a barbell resting on your upper back. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 381 hamstrings 190 190 barbell 190 1090 Keep your back straight and your chest up. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 382 lower back 190 190 barbell 190 1090 Keep your back straight and your chest up. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 381 hamstrings 190 190 barbell 190 1091 Slowly hinge forward at the hips, lowering your torso towards the ground. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 382 lower back 190 190 barbell 190 1091 Slowly hinge forward at the hips, lowering your torso towards the ground. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 381 hamstrings 190 190 barbell 190 1092 Pause for a moment at the bottom, then push through your heels to return to the starting position. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 382 lower back 190 190 barbell 190 1092 Pause for a moment at the bottom, then push through your heels to return to the starting position. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 381 hamstrings 190 190 barbell 190 1093 Repeat for the desired number of repetitions. 190
190 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif barbell seated good morning 382 lower back 190 190 barbell 190 1093 Repeat for the desired number of repetitions. 190
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 383 triceps 191 191 barbell 191 1094 Sit on a bench with your back straight and feet flat on the ground. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 384 upper back 191 191 barbell 191 1094 Sit on a bench with your back straight and feet flat on the ground. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 383 triceps 191 191 barbell 191 1095 Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 384 upper back 191 191 barbell 191 1095 Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 383 triceps 191 191 barbell 191 1096 Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 384 upper back 191 191 barbell 191 1096 Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 383 triceps 191 191 barbell 191 1097 Press the barbell overhead by extending your arms fully. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 384 upper back 191 191 barbell 191 1097 Press the barbell overhead by extending your arms fully. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 383 triceps 191 191 barbell 191 1098 Pause for a moment at the top, then slowly lower the barbell back to shoulder level. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 384 upper back 191 191 barbell 191 1098 Pause for a moment at the top, then slowly lower the barbell back to shoulder level. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 383 triceps 191 191 barbell 191 1099 Repeat for the desired number of repetitions. 191
191 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif barbell seated overhead press 384 upper back 191 191 barbell 191 1099 Repeat for the desired number of repetitions. 191
192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif barbell seated overhead triceps extension 385 shoulders 192 192 barbell 192 1100 Sit on a bench with your back straight and feet flat on the ground. 192
192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif barbell seated overhead triceps extension 385 shoulders 192 192 barbell 192 1101 Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead. 192
192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif barbell seated overhead triceps extension 385 shoulders 192 192 barbell 192 1102 Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head. 192
192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif barbell seated overhead triceps extension 385 shoulders 192 192 barbell 192 1103 Pause for a moment, then extend your arms to raise the barbell back to the starting position. 192
192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif barbell seated overhead triceps extension 385 shoulders 192 192 barbell 192 1104 Repeat for the desired number of repetitions. 192
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 387 lower back 193 193 barbell 193 1105 Sit on a flat bench with your feet flat on the ground and your knees bent. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 386 obliques 193 193 barbell 193 1105 Sit on a flat bench with your feet flat on the ground and your knees bent. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 387 lower back 193 193 barbell 193 1106 Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 386 obliques 193 193 barbell 193 1106 Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 387 lower back 193 193 barbell 193 1107 Engage your core and slowly twist your torso to one side, keeping your back straight. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 386 obliques 193 193 barbell 193 1107 Engage your core and slowly twist your torso to one side, keeping your back straight. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 387 lower back 193 193 barbell 193 1108 Pause for a moment at the end of the twist, then slowly rotate back to the starting position. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 386 obliques 193 193 barbell 193 1108 Pause for a moment at the end of the twist, then slowly rotate back to the starting position. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 387 lower back 193 193 barbell 193 1109 Repeat the twist to the other side. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 386 obliques 193 193 barbell 193 1109 Repeat the twist to the other side. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 387 lower back 193 193 barbell 193 1110 Continue alternating sides for the desired number of repetitions. 193
193 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif barbell seated twist 386 obliques 193 193 barbell 193 1110 Continue alternating sides for the desired number of repetitions. 193
194 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif barbell shrug 388 shoulders 194 194 barbell 194 1111 Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip. 194
194 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif barbell shrug 388 shoulders 194 194 barbell 194 1112 Keep your arms straight and your back straight throughout the exercise. 194
194 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif barbell shrug 388 shoulders 194 194 barbell 194 1113 Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top. 194
194 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif barbell shrug 388 shoulders 194 194 barbell 194 1114 Hold for a moment, then slowly lower your shoulders back down to the starting position. 194
194 back C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif barbell shrug 388 shoulders 194 194 barbell 194 1115 Repeat for the desired number of repetitions. 194
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 389 obliques 195 195 barbell 195 1116 Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 390 lower back 195 195 barbell 195 1116 Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 389 obliques 195 195 barbell 195 1117 Keep your back straight and core engaged throughout the exercise. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 390 lower back 195 195 barbell 195 1117 Keep your back straight and core engaged throughout the exercise. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 389 obliques 195 195 barbell 195 1118 Slowly bend your torso to the right side, lowering the barbell towards your right knee. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 390 lower back 195 195 barbell 195 1118 Slowly bend your torso to the right side, lowering the barbell towards your right knee. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 389 obliques 195 195 barbell 195 1119 Pause for a moment, then return to the starting position. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 390 lower back 195 195 barbell 195 1119 Pause for a moment, then return to the starting position. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 389 obliques 195 195 barbell 195 1120 Repeat the movement on the left side. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 390 lower back 195 195 barbell 195 1120 Repeat the movement on the left side. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 389 obliques 195 195 barbell 195 1121 Continue alternating sides for the desired number of repetitions. 195
195 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif barbell side bent v. 2 390 lower back 195 195 barbell 195 1121 Continue alternating sides for the desired number of repetitions. 195
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 392 hamstrings 196 196 barbell 196 1122 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 393 calves 196 196 barbell 196 1122 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 391 glutes 196 196 barbell 196 1122 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 392 hamstrings 196 196 barbell 196 1123 Hold a barbell across your upper back, resting it on your traps. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 393 calves 196 196 barbell 196 1123 Hold a barbell across your upper back, resting it on your traps. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 391 glutes 196 196 barbell 196 1123 Hold a barbell across your upper back, resting it on your traps. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 392 hamstrings 196 196 barbell 196 1124 Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 393 calves 196 196 barbell 196 1124 Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 391 glutes 196 196 barbell 196 1124 Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 392 hamstrings 196 196 barbell 196 1125 As you lower, push your knees out to the sides and keep your weight on your heels. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 393 calves 196 196 barbell 196 1125 As you lower, push your knees out to the sides and keep your weight on your heels. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 391 glutes 196 196 barbell 196 1125 As you lower, push your knees out to the sides and keep your weight on your heels. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 392 hamstrings 196 196 barbell 196 1126 Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 393 calves 196 196 barbell 196 1126 Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 391 glutes 196 196 barbell 196 1126 Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 392 hamstrings 196 196 barbell 196 1127 Repeat for the desired number of repetitions. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 393 calves 196 196 barbell 196 1127 Repeat for the desired number of repetitions. 196
196 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif barbell side split squat 391 glutes 196 196 barbell 196 1127 Repeat for the desired number of repetitions. 196
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 395 hamstrings 197 197 barbell 197 1128 Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 394 glutes 197 197 barbell 197 1128 Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 396 calves 197 197 barbell 197 1128 Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 395 hamstrings 197 197 barbell 197 1129 Hold a barbell across your upper back, resting it on your shoulders. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 394 glutes 197 197 barbell 197 1129 Hold a barbell across your upper back, resting it on your shoulders. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 396 calves 197 197 barbell 197 1129 Hold a barbell across your upper back, resting it on your shoulders. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 395 hamstrings 197 197 barbell 197 1130 Take a big step to the side with your right foot, keeping your left foot planted. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 394 glutes 197 197 barbell 197 1130 Take a big step to the side with your right foot, keeping your left foot planted. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 396 calves 197 197 barbell 197 1130 Take a big step to the side with your right foot, keeping your left foot planted. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 395 hamstrings 197 197 barbell 197 1131 Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 394 glutes 197 197 barbell 197 1131 Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 396 calves 197 197 barbell 197 1131 Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 395 hamstrings 197 197 barbell 197 1132 Push through your right heel to return to the starting position. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 394 glutes 197 197 barbell 197 1132 Push through your right heel to return to the starting position. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 396 calves 197 197 barbell 197 1132 Push through your right heel to return to the starting position. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 395 hamstrings 197 197 barbell 197 1133 Repeat on the other side, stepping out with your left foot. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 394 glutes 197 197 barbell 197 1133 Repeat on the other side, stepping out with your left foot. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 396 calves 197 197 barbell 197 1133 Repeat on the other side, stepping out with your left foot. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 395 hamstrings 197 197 barbell 197 1134 Continue alternating sides for the desired number of repetitions. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 394 glutes 197 197 barbell 197 1134 Continue alternating sides for the desired number of repetitions. 197
197 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif barbell side split squat v. 2 396 calves 197 197 barbell 197 1134 Continue alternating sides for the desired number of repetitions. 197
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 397 hamstrings 198 198 barbell 198 1135 Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 398 lower back 198 198 barbell 198 1135 Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 397 hamstrings 198 198 barbell 198 1136 Shift your weight onto your left foot and lift your right foot slightly off the ground. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 398 lower back 198 198 barbell 198 1136 Shift your weight onto your left foot and lift your right foot slightly off the ground. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 397 hamstrings 198 198 barbell 198 1137 Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 398 lower back 198 198 barbell 198 1137 Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 397 hamstrings 198 198 barbell 198 1138 Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 398 lower back 198 198 barbell 198 1138 Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 397 hamstrings 198 198 barbell 198 1139 Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 398 lower back 198 198 barbell 198 1139 Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 397 hamstrings 198 198 barbell 198 1140 Repeat for the desired number of repetitions, then switch sides. 198
198 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif barbell single leg deadlift 398 lower back 198 198 barbell 198 1140 Repeat for the desired number of repetitions, then switch sides. 198
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 399 glutes 199 199 barbell 199 1141 Stand with your feet shoulder-width apart, holding a barbell across your upper back. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 400 hamstrings 199 199 barbell 199 1141 Stand with your feet shoulder-width apart, holding a barbell across your upper back. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 401 calves 199 199 barbell 199 1141 Stand with your feet shoulder-width apart, holding a barbell across your upper back. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 399 glutes 199 199 barbell 199 1142 Take a large step forward with one leg, keeping your torso upright. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 400 hamstrings 199 199 barbell 199 1142 Take a large step forward with one leg, keeping your torso upright. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 401 calves 199 199 barbell 199 1142 Take a large step forward with one leg, keeping your torso upright. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 399 glutes 199 199 barbell 199 1143 Lower your body by bending your front knee and hip, while keeping your back leg straight. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 400 hamstrings 199 199 barbell 199 1143 Lower your body by bending your front knee and hip, while keeping your back leg straight. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 401 calves 199 199 barbell 199 1143 Lower your body by bending your front knee and hip, while keeping your back leg straight. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 399 glutes 199 199 barbell 199 1144 Continue lowering until your front thigh is parallel to the ground. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 400 hamstrings 199 199 barbell 199 1144 Continue lowering until your front thigh is parallel to the ground. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 401 calves 199 199 barbell 199 1144 Continue lowering until your front thigh is parallel to the ground. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 399 glutes 199 199 barbell 199 1145 Pause for a moment, then push through your front heel to return to the starting position. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 400 hamstrings 199 199 barbell 199 1145 Pause for a moment, then push through your front heel to return to the starting position. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 401 calves 199 199 barbell 199 1145 Pause for a moment, then push through your front heel to return to the starting position. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 399 glutes 199 199 barbell 199 1146 Repeat for the desired number of repetitions, then switch legs. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 400 hamstrings 199 199 barbell 199 1146 Repeat for the desired number of repetitions, then switch legs. 199
199 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif barbell single leg split squat 401 calves 199 199 barbell 199 1146 Repeat for the desired number of repetitions, then switch legs. 199
200 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise.gif barbell sitted alternate leg raise 402 hip flexors 200 200 barbell 200 1147 Sit on a bench with your back straight and hold a barbell across your thighs. 200
200 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise.gif barbell sitted alternate leg raise 402 hip flexors 200 200 barbell 200 1148 Keeping your legs straight, lift one leg up as high as possible while keeping the other leg on the ground. 200
200 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise.gif barbell sitted alternate leg raise 402 hip flexors 200 200 barbell 200 1149 Lower the raised leg back down and repeat with the other leg. 200
200 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise.gif barbell sitted alternate leg raise 402 hip flexors 200 200 barbell 200 1150 Continue alternating legs for the desired number of repetitions. 200
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 403 hip flexors 201 201 barbell 201 1151 Sit on a bench with your back straight and hold a barbell across your thighs. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 404 quadriceps 201 201 barbell 201 1151 Sit on a bench with your back straight and hold a barbell across your thighs. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 403 hip flexors 201 201 barbell 201 1152 Place your hands on the sides of the bench for support. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 404 quadriceps 201 201 barbell 201 1152 Place your hands on the sides of the bench for support. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 403 hip flexors 201 201 barbell 201 1153 Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 404 quadriceps 201 201 barbell 201 1153 Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 403 hip flexors 201 201 barbell 201 1154 Lower the leg back down and repeat with the other leg. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 404 quadriceps 201 201 barbell 201 1154 Lower the leg back down and repeat with the other leg. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 403 hip flexors 201 201 barbell 201 1155 Continue alternating legs for the desired number of repetitions. 201
201 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif barbell sitted alternate leg raise (female) 404 quadriceps 201 201 barbell 201 1155 Continue alternating legs for the desired number of repetitions. 201
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 405 triceps 202 202 barbell 202 1156 Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 406 core 202 202 barbell 202 1156 Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 405 triceps 202 202 barbell 202 1157 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 406 core 202 202 barbell 202 1157 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 405 triceps 202 202 barbell 202 1158 Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 406 core 202 202 barbell 202 1158 Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 405 triceps 202 202 barbell 202 1159 As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 406 core 202 202 barbell 202 1159 As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 405 triceps 202 202 barbell 202 1160 Repeat for the desired number of repetitions. 202
202 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif barbell skier 406 core 202 202 barbell 202 1160 Repeat for the desired number of repetitions. 202
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 408 hamstrings 203 203 barbell 203 1161 Stand with your feet shoulder-width apart, toes slightly turned out. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 409 calves 203 203 barbell 203 1161 Stand with your feet shoulder-width apart, toes slightly turned out. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 407 quadriceps 203 203 barbell 203 1161 Stand with your feet shoulder-width apart, toes slightly turned out. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 408 hamstrings 203 203 barbell 203 1162 Hold the barbell across your upper back, resting it on your traps or rear delts. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 409 calves 203 203 barbell 203 1162 Hold the barbell across your upper back, resting it on your traps or rear delts. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 407 quadriceps 203 203 barbell 203 1162 Hold the barbell across your upper back, resting it on your traps or rear delts. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 408 hamstrings 203 203 barbell 203 1163 Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 409 calves 203 203 barbell 203 1163 Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 407 quadriceps 203 203 barbell 203 1163 Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 408 hamstrings 203 203 barbell 203 1164 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 409 calves 203 203 barbell 203 1164 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 407 quadriceps 203 203 barbell 203 1164 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 408 hamstrings 203 203 barbell 203 1165 Drive through your heels to stand back up, squeezing your glutes at the top. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 409 calves 203 203 barbell 203 1165 Drive through your heels to stand back up, squeezing your glutes at the top. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 407 quadriceps 203 203 barbell 203 1165 Drive through your heels to stand back up, squeezing your glutes at the top. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 408 hamstrings 203 203 barbell 203 1166 Repeat for the desired number of repetitions. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 409 calves 203 203 barbell 203 1166 Repeat for the desired number of repetitions. 203
203 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif barbell speed squat 407 quadriceps 203 203 barbell 203 1166 Repeat for the desired number of repetitions. 203
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 410 glutes 204 204 barbell 204 1167 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 411 hamstrings 204 204 barbell 204 1167 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 412 calves 204 204 barbell 204 1167 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 410 glutes 204 204 barbell 204 1168 Take a large step forward with your right foot, keeping your torso upright. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 411 hamstrings 204 204 barbell 204 1168 Take a large step forward with your right foot, keeping your torso upright. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 412 calves 204 204 barbell 204 1168 Take a large step forward with your right foot, keeping your torso upright. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 410 glutes 204 204 barbell 204 1169 Lower your body by bending your knees and hips until your right thigh is parallel to the ground. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 411 hamstrings 204 204 barbell 204 1169 Lower your body by bending your knees and hips until your right thigh is parallel to the ground. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 412 calves 204 204 barbell 204 1169 Lower your body by bending your knees and hips until your right thigh is parallel to the ground. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 410 glutes 204 204 barbell 204 1170 Pause for a moment, then push through your right heel to return to the starting position. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 411 hamstrings 204 204 barbell 204 1170 Pause for a moment, then push through your right heel to return to the starting position. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 412 calves 204 204 barbell 204 1170 Pause for a moment, then push through your right heel to return to the starting position. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 410 glutes 204 204 barbell 204 1171 Repeat with your left leg forward for the desired number of repetitions. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 411 hamstrings 204 204 barbell 204 1171 Repeat with your left leg forward for the desired number of repetitions. 204
204 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif barbell split squat v. 2 412 calves 204 204 barbell 204 1171 Repeat with your left leg forward for the desired number of repetitions. 204
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 413 glutes 205 205 barbell 205 1172 Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 414 hamstrings 205 205 barbell 205 1172 Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 415 calves 205 205 barbell 205 1172 Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 413 glutes 205 205 barbell 205 1173 Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 414 hamstrings 205 205 barbell 205 1173 Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 415 calves 205 205 barbell 205 1173 Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 413 glutes 205 205 barbell 205 1174 Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 414 hamstrings 205 205 barbell 205 1174 Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 415 calves 205 205 barbell 205 1174 Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 413 glutes 205 205 barbell 205 1175 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 414 hamstrings 205 205 barbell 205 1175 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 415 calves 205 205 barbell 205 1175 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 413 glutes 205 205 barbell 205 1176 Pause for a moment at the bottom, then push through your heels to return to the starting position. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 414 hamstrings 205 205 barbell 205 1176 Pause for a moment at the bottom, then push through your heels to return to the starting position. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 415 calves 205 205 barbell 205 1176 Pause for a moment at the bottom, then push through your heels to return to the starting position. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 413 glutes 205 205 barbell 205 1177 Repeat for the desired number of repetitions. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 414 hamstrings 205 205 barbell 205 1177 Repeat for the desired number of repetitions. 205
205 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif barbell squat (on knees) 415 calves 205 205 barbell 205 1177 Repeat for the desired number of repetitions. 205
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 416 glutes 206 206 barbell 206 1178 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 417 hamstrings 206 206 barbell 206 1178 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 418 calves 206 206 barbell 206 1178 Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 416 glutes 206 206 barbell 206 1179 Lower your body into a squat position by bending your knees and pushing your hips back. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 417 hamstrings 206 206 barbell 206 1179 Lower your body into a squat position by bending your knees and pushing your hips back. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 418 calves 206 206 barbell 206 1179 Lower your body into a squat position by bending your knees and pushing your hips back. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 416 glutes 206 206 barbell 206 1180 Explode upwards, jumping off the ground as high as you can. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 417 hamstrings 206 206 barbell 206 1180 Explode upwards, jumping off the ground as high as you can. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 418 calves 206 206 barbell 206 1180 Explode upwards, jumping off the ground as high as you can. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 416 glutes 206 206 barbell 206 1181 Land softly on your feet and immediately step back with one leg into a reverse lunge. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 417 hamstrings 206 206 barbell 206 1181 Land softly on your feet and immediately step back with one leg into a reverse lunge. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 418 calves 206 206 barbell 206 1181 Land softly on your feet and immediately step back with one leg into a reverse lunge. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 416 glutes 206 206 barbell 206 1182 Lower your body down until your front thigh is parallel to the ground, keeping your back straight. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 417 hamstrings 206 206 barbell 206 1182 Lower your body down until your front thigh is parallel to the ground, keeping your back straight. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 418 calves 206 206 barbell 206 1182 Lower your body down until your front thigh is parallel to the ground, keeping your back straight. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 416 glutes 206 206 barbell 206 1183 Push through your front heel to return to the starting position. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 417 hamstrings 206 206 barbell 206 1183 Push through your front heel to return to the starting position. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 418 calves 206 206 barbell 206 1183 Push through your front heel to return to the starting position. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 416 glutes 206 206 barbell 206 1184 Repeat the jump and lunge sequence on the other leg. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 417 hamstrings 206 206 barbell 206 1184 Repeat the jump and lunge sequence on the other leg. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 418 calves 206 206 barbell 206 1184 Repeat the jump and lunge sequence on the other leg. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 416 glutes 206 206 barbell 206 1185 Continue alternating legs for the desired number of repetitions. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 417 hamstrings 206 206 barbell 206 1185 Continue alternating legs for the desired number of repetitions. 206
206 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif barbell squat jump step rear lunge 418 calves 206 206 barbell 206 1185 Continue alternating legs for the desired number of repetitions. 206
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 419 shoulders 207 207 barbell 207 1186 Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 420 lower back 207 207 barbell 207 1186 Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 419 shoulders 207 207 barbell 207 1187 Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 420 lower back 207 207 barbell 207 1187 Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 419 shoulders 207 207 barbell 207 1188 Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 420 lower back 207 207 barbell 207 1188 Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 419 shoulders 207 207 barbell 207 1189 Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 420 lower back 207 207 barbell 207 1189 Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 419 shoulders 207 207 barbell 207 1190 Repeat for the desired number of repetitions. 207
207 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif barbell standing ab rollerout 420 lower back 207 207 barbell 207 1190 Repeat for the desired number of repetitions. 207
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 421 biceps 208 208 barbell 208 1191 Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 422 shoulders 208 208 barbell 208 1191 Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 421 biceps 208 208 barbell 208 1192 Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 422 shoulders 208 208 barbell 208 1192 Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 421 biceps 208 208 barbell 208 1193 Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 422 shoulders 208 208 barbell 208 1193 Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 421 biceps 208 208 barbell 208 1194 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 422 shoulders 208 208 barbell 208 1194 Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 421 biceps 208 208 barbell 208 1195 Repeat for the desired number of repetitions. 208
208 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif barbell standing back wrist curl 422 shoulders 208 208 barbell 208 1195 Repeat for the desired number of repetitions. 208
209 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif barbell standing bradford press 423 triceps 209 209 barbell 209 1196 Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip. 209
209 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif barbell standing bradford press 424 upper back 209 209 barbell 209 1196 Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip. 209
209 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif barbell standing bradford press 423 triceps 209 209 barbell 209 1197 Press the barbell overhead, fully extending your arms. 209
209 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif barbell standing bradford press 424 upper back 209 209 barbell 209 1197 Press the barbell overhead, fully extending your arms. 209
209 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif barbell standing bradford press 423 triceps 209 209 barbell 209 1198 Lower the barbell back down to the starting position. 209
209 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif barbell standing bradford press 424 upper back 209 209 barbell 209 1198 Lower the barbell back down to the starting position. 209
209 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif barbell standing bradford press 423 triceps 209 209 barbell 209 1199 Repeat for the desired number of repetitions. 209
209 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif barbell standing bradford press 424 upper back 209 209 barbell 209 1199 Repeat for the desired number of repetitions. 209
210 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif barbell standing calf raise 425 hamstrings 210 210 barbell 210 1200 Stand with your feet shoulder-width apart and place a barbell across your upper back. 210
210 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif barbell standing calf raise 426 glutes 210 210 barbell 210 1200 Stand with your feet shoulder-width apart and place a barbell across your upper back. 210
210 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif barbell standing calf raise 425 hamstrings 210 210 barbell 210 1201 Raise your heels off the ground as high as possible, using only your toes. 210
210 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif barbell standing calf raise 426 glutes 210 210 barbell 210 1201 Raise your heels off the ground as high as possible, using only your toes. 210
210 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif barbell standing calf raise 425 hamstrings 210 210 barbell 210 1202 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 210
210 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif barbell standing calf raise 426 glutes 210 210 barbell 210 1202 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 210
210 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif barbell standing calf raise 425 hamstrings 210 210 barbell 210 1203 Repeat for the desired number of repetitions. 210
210 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif barbell standing calf raise 426 glutes 210 210 barbell 210 1203 Repeat for the desired number of repetitions. 210
211 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif barbell standing close grip curl 427 forearms 211 211 barbell 211 1204 Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together. 211
211 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif barbell standing close grip curl 427 forearms 211 211 barbell 211 1205 Keep your elbows close to your torso and your upper arms stationary throughout the movement. 211
211 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif barbell standing close grip curl 427 forearms 211 211 barbell 211 1206 Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. 211
211 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif barbell standing close grip curl 427 forearms 211 211 barbell 211 1207 Hold the contracted position for a brief pause as you squeeze your biceps. 211
211 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif barbell standing close grip curl 427 forearms 211 211 barbell 211 1208 Inhale as you slowly begin to bring the barbell back to the starting position. 211
211 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif barbell standing close grip curl 427 forearms 211 211 barbell 211 1209 Repeat for the desired number of repetitions. 211
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 428 triceps 212 212 barbell 212 1210 Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 429 upper back 212 212 barbell 212 1210 Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 428 triceps 212 212 barbell 212 1211 Lift the barbell to shoulder height, keeping your elbows close to your body. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 429 upper back 212 212 barbell 212 1211 Lift the barbell to shoulder height, keeping your elbows close to your body. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 428 triceps 212 212 barbell 212 1212 Press the barbell overhead, extending your arms fully. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 429 upper back 212 212 barbell 212 1212 Press the barbell overhead, extending your arms fully. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 428 triceps 212 212 barbell 212 1213 Lower the barbell back to shoulder height. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 429 upper back 212 212 barbell 212 1213 Lower the barbell back to shoulder height. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 428 triceps 212 212 barbell 212 1214 Repeat for the desired number of repetitions. 212
212 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif barbell standing close grip military press 429 upper back 212 212 barbell 212 1214 Repeat for the desired number of repetitions. 212
213 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif barbell standing concentration curl 430 forearms 213 213 barbell 213 1215 Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up. 213
213 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif barbell standing concentration curl 430 forearms 213 213 barbell 213 1216 Rest your opposite hand on your thigh for support. 213
213 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif barbell standing concentration curl 430 forearms 213 213 barbell 213 1217 Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder. 213
213 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif barbell standing concentration curl 430 forearms 213 213 barbell 213 1218 Pause for a moment at the top, squeezing your biceps. 213
213 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif barbell standing concentration curl 430 forearms 213 213 barbell 213 1219 Inhale and slowly lower the weight back down to the starting position. 213
213 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif barbell standing concentration curl 430 forearms 213 213 barbell 213 1220 Repeat for the desired number of repetitions, then switch arms. 213
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 431 triceps 214 214 barbell 214 1221 Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 432 upper back 214 214 barbell 214 1221 Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 431 triceps 214 214 barbell 214 1222 Keep your back straight and engage your core. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 432 upper back 214 214 barbell 214 1222 Keep your back straight and engage your core. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 431 triceps 214 214 barbell 214 1223 Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 432 upper back 214 214 barbell 214 1223 Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 431 triceps 214 214 barbell 214 1224 Continue lifting until the barbell is slightly above shoulder level. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 432 upper back 214 214 barbell 214 1224 Continue lifting until the barbell is slightly above shoulder level. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 431 triceps 214 214 barbell 214 1225 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 432 upper back 214 214 barbell 214 1225 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 431 triceps 214 214 barbell 214 1226 Repeat for the desired number of repetitions. 214
214 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif barbell standing front raise over head 432 upper back 214 214 barbell 214 1226 Repeat for the desired number of repetitions. 214
215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif barbell standing leg calf raise 433 hamstrings 215 215 barbell 215 1227 Stand with your feet shoulder-width apart and place a barbell across your upper back. 215
215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif barbell standing leg calf raise 434 glutes 215 215 barbell 215 1227 Stand with your feet shoulder-width apart and place a barbell across your upper back. 215
215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif barbell standing leg calf raise 433 hamstrings 215 215 barbell 215 1228 Raise your heels off the ground as high as possible, using your calves. 215
215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif barbell standing leg calf raise 434 glutes 215 215 barbell 215 1228 Raise your heels off the ground as high as possible, using your calves. 215
215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif barbell standing leg calf raise 433 hamstrings 215 215 barbell 215 1229 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 215
215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif barbell standing leg calf raise 434 glutes 215 215 barbell 215 1229 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 215
215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif barbell standing leg calf raise 433 hamstrings 215 215 barbell 215 1230 Repeat for the desired number of repetitions. 215
215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif barbell standing leg calf raise 434 glutes 215 215 barbell 215 1230 Repeat for the desired number of repetitions. 215
216 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif barbell standing overhead triceps extension 435 shoulders 216 216 barbell 216 1231 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip. 216
216 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif barbell standing overhead triceps extension 435 shoulders 216 216 barbell 216 1232 Raise the barbell overhead, fully extending your arms. 216
216 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif barbell standing overhead triceps extension 435 shoulders 216 216 barbell 216 1233 Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows. 216
216 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif barbell standing overhead triceps extension 435 shoulders 216 216 barbell 216 1234 Pause for a moment, then raise the barbell back to the starting position by extending your arms. 216
216 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif barbell standing overhead triceps extension 435 shoulders 216 216 barbell 216 1235 Repeat for the desired number of repetitions. 216
217 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif barbell standing reverse grip curl 436 forearms 217 217 barbell 217 1236 Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. 217
217 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif barbell standing reverse grip curl 436 forearms 217 217 barbell 217 1237 Keep your elbows close to your torso and your upper arms stationary. 217
217 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif barbell standing reverse grip curl 436 forearms 217 217 barbell 217 1238 Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible. 217
217 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif barbell standing reverse grip curl 436 forearms 217 217 barbell 217 1239 Hold the contracted position for a brief pause as you squeeze your biceps. 217
217 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif barbell standing reverse grip curl 436 forearms 217 217 barbell 217 1240 Inhale and slowly lower the barbell back to the starting position. 217
217 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif barbell standing reverse grip curl 436 forearms 217 217 barbell 217 1241 Repeat for the desired number of repetitions. 217
218 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif barbell standing rocking leg calf raise 437 hamstrings 218 218 barbell 218 1242 Stand with your feet shoulder-width apart and hold a barbell across your upper back. 218
218 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif barbell standing rocking leg calf raise 438 quadriceps 218 218 barbell 218 1242 Stand with your feet shoulder-width apart and hold a barbell across your upper back. 218
218 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif barbell standing rocking leg calf raise 437 hamstrings 218 218 barbell 218 1243 Raise your heels off the ground as high as possible, balancing on the balls of your feet. 218
218 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif barbell standing rocking leg calf raise 438 quadriceps 218 218 barbell 218 1243 Raise your heels off the ground as high as possible, balancing on the balls of your feet. 218
218 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif barbell standing rocking leg calf raise 437 hamstrings 218 218 barbell 218 1244 Slowly lower your heels back down to the starting position. 218
218 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif barbell standing rocking leg calf raise 438 quadriceps 218 218 barbell 218 1244 Slowly lower your heels back down to the starting position. 218
218 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif barbell standing rocking leg calf raise 437 hamstrings 218 218 barbell 218 1245 Repeat for the desired number of repetitions. 218
218 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif barbell standing rocking leg calf raise 438 quadriceps 218 218 barbell 218 1245 Repeat for the desired number of repetitions. 218
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 439 obliques 219 219 barbell 219 1246 Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 440 lower back 219 219 barbell 219 1246 Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 439 obliques 219 219 barbell 219 1247 Engage your core and keep your back straight throughout the exercise. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 440 lower back 219 219 barbell 219 1247 Engage your core and keep your back straight throughout the exercise. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 439 obliques 219 219 barbell 219 1248 Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 440 lower back 219 219 barbell 219 1248 Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 439 obliques 219 219 barbell 219 1249 Pause for a moment at the end of the twist, then slowly return to the starting position. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 440 lower back 219 219 barbell 219 1249 Pause for a moment at the end of the twist, then slowly return to the starting position. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 439 obliques 219 219 barbell 219 1250 Repeat the twist to the left side. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 440 lower back 219 219 barbell 219 1250 Repeat the twist to the left side. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 439 obliques 219 219 barbell 219 1251 Continue alternating twists for the desired number of repetitions. 219
219 waist C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif barbell standing twist 440 lower back 219 219 barbell 219 1251 Continue alternating twists for the desired number of repetitions. 219
220 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif barbell standing wide grip biceps curl 441 forearms 220 220 barbell 220 1252 Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart. 220
220 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif barbell standing wide grip biceps curl 441 forearms 220 220 barbell 220 1253 Keep your back straight and your elbows close to your torso. 220
220 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif barbell standing wide grip biceps curl 441 forearms 220 220 barbell 220 1254 Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary. 220
220 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif barbell standing wide grip biceps curl 441 forearms 220 220 barbell 220 1255 Pause for a moment at the top, squeezing your biceps. 220
220 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif barbell standing wide grip biceps curl 441 forearms 220 220 barbell 220 1256 Inhale and slowly lower the barbell back to the starting position, fully extending your arms. 220
220 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif barbell standing wide grip biceps curl 441 forearms 220 220 barbell 220 1257 Repeat for the desired number of repetitions. 220
221 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif barbell standing wide military press 442 triceps 221 221 barbell 221 1258 Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width. 221
221 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif barbell standing wide military press 443 upper back 221 221 barbell 221 1258 Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width. 221
221 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif barbell standing wide military press 442 triceps 221 221 barbell 221 1259 Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar. 221
221 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif barbell standing wide military press 443 upper back 221 221 barbell 221 1259 Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar. 221
221 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif barbell standing wide military press 442 triceps 221 221 barbell 221 1260 Press the barbell overhead, extending your arms fully. 221
221 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif barbell standing wide military press 443 upper back 221 221 barbell 221 1260 Press the barbell overhead, extending your arms fully. 221
221 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif barbell standing wide military press 442 triceps 221 221 barbell 221 1261 Lower the barbell back to shoulder height and repeat for the desired number of repetitions. 221
221 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif barbell standing wide military press 443 upper back 221 221 barbell 221 1261 Lower the barbell back to shoulder height and repeat for the desired number of repetitions. 221
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 444 forearms 222 222 barbell 222 1262 Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 445 shoulders 222 222 barbell 222 1262 Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 444 forearms 222 222 barbell 222 1263 Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 445 shoulders 222 222 barbell 222 1263 Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 444 forearms 222 222 barbell 222 1264 Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 445 shoulders 222 222 barbell 222 1264 Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 444 forearms 222 222 barbell 222 1265 Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 445 shoulders 222 222 barbell 222 1265 Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 444 forearms 222 222 barbell 222 1266 Hold the contracted position for a brief pause as you squeeze your biceps. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 445 shoulders 222 222 barbell 222 1266 Hold the contracted position for a brief pause as you squeeze your biceps. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 444 forearms 222 222 barbell 222 1267 Inhale and slowly begin to lower the barbell back to the starting position. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 445 shoulders 222 222 barbell 222 1267 Inhale and slowly begin to lower the barbell back to the starting position. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 444 forearms 222 222 barbell 222 1268 Repeat for the desired number of repetitions. 222
222 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif barbell standing wide-grip curl 445 shoulders 222 222 barbell 222 1268 Repeat for the desired number of repetitions. 222
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 446 quadriceps 223 223 barbell 223 1269 Stand in front of a bench or step with a barbell resting on your upper back. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 447 hamstrings 223 223 barbell 223 1269 Stand in front of a bench or step with a barbell resting on your upper back. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 448 calves 223 223 barbell 223 1269 Stand in front of a bench or step with a barbell resting on your upper back. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 446 quadriceps 223 223 barbell 223 1270 Place one foot on the bench or step, ensuring your entire foot is in contact with the surface. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 447 hamstrings 223 223 barbell 223 1270 Place one foot on the bench or step, ensuring your entire foot is in contact with the surface. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 448 calves 223 223 barbell 223 1270 Place one foot on the bench or step, ensuring your entire foot is in contact with the surface. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 446 quadriceps 223 223 barbell 223 1271 Push through your heel and step up onto the bench or step, fully extending your hip and knee. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 447 hamstrings 223 223 barbell 223 1271 Push through your heel and step up onto the bench or step, fully extending your hip and knee. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 448 calves 223 223 barbell 223 1271 Push through your heel and step up onto the bench or step, fully extending your hip and knee. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 446 quadriceps 223 223 barbell 223 1272 Pause briefly at the top, then lower yourself back down to the starting position. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 447 hamstrings 223 223 barbell 223 1272 Pause briefly at the top, then lower yourself back down to the starting position. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 448 calves 223 223 barbell 223 1272 Pause briefly at the top, then lower yourself back down to the starting position. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 446 quadriceps 223 223 barbell 223 1273 Repeat with the opposite leg. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 447 hamstrings 223 223 barbell 223 1273 Repeat with the opposite leg. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 448 calves 223 223 barbell 223 1273 Repeat with the opposite leg. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 446 quadriceps 223 223 barbell 223 1274 Continue alternating legs for the desired number of repetitions. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 447 hamstrings 223 223 barbell 223 1274 Continue alternating legs for the desired number of repetitions. 223
223 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif barbell step-up 448 calves 223 223 barbell 223 1274 Continue alternating legs for the desired number of repetitions. 223
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 449 hamstrings 224 224 barbell 224 1275 Stand with your feet shoulder-width apart and your knees slightly bent. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 450 lower back 224 224 barbell 224 1275 Stand with your feet shoulder-width apart and your knees slightly bent. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 449 hamstrings 224 224 barbell 224 1276 Hold the barbell across your upper back, resting it on your traps. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 450 lower back 224 224 barbell 224 1276 Hold the barbell across your upper back, resting it on your traps. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 449 hamstrings 224 224 barbell 224 1277 Keeping your back straight, hinge forward at the hips, pushing your glutes back. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 450 lower back 224 224 barbell 224 1277 Keeping your back straight, hinge forward at the hips, pushing your glutes back. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 449 hamstrings 224 224 barbell 224 1278 Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 450 lower back 224 224 barbell 224 1278 Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 449 hamstrings 224 224 barbell 224 1279 Engage your glutes and hamstrings to return to the starting position. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 450 lower back 224 224 barbell 224 1279 Engage your glutes and hamstrings to return to the starting position. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 449 hamstrings 224 224 barbell 224 1280 Repeat for the desired number of repetitions. 224
224 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif barbell stiff leg good morning 450 lower back 224 224 barbell 224 1280 Repeat for the desired number of repetitions. 224
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 451 glutes 225 225 barbell 225 1281 Stand with your feet shoulder-width apart and your toes pointing forward. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 452 lower back 225 225 barbell 225 1281 Stand with your feet shoulder-width apart and your toes pointing forward. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 451 glutes 225 225 barbell 225 1282 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 452 lower back 225 225 barbell 225 1282 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 451 glutes 225 225 barbell 225 1283 Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 452 lower back 225 225 barbell 225 1283 Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 451 glutes 225 225 barbell 225 1284 Lower the barbell until you feel a stretch in your hamstrings. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 452 lower back 225 225 barbell 225 1284 Lower the barbell until you feel a stretch in your hamstrings. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 451 glutes 225 225 barbell 225 1285 Engage your hamstrings and glutes to lift the barbell back up to the starting position. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 452 lower back 225 225 barbell 225 1285 Engage your hamstrings and glutes to lift the barbell back up to the starting position. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 451 glutes 225 225 barbell 225 1286 Repeat for the desired number of repetitions. 225
225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif barbell straight leg deadlift 452 lower back 225 225 barbell 225 1286 Repeat for the desired number of repetitions. 225
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 453 hamstrings 226 226 barbell 226 1287 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 454 quadriceps 226 226 barbell 226 1287 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 455 lower back 226 226 barbell 226 1287 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 453 hamstrings 226 226 barbell 226 1288 Place a barbell on the ground in front of you, centered between your feet. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 454 quadriceps 226 226 barbell 226 1288 Place a barbell on the ground in front of you, centered between your feet. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 455 lower back 226 226 barbell 226 1288 Place a barbell on the ground in front of you, centered between your feet. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 453 hamstrings 226 226 barbell 226 1289 Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 454 quadriceps 226 226 barbell 226 1289 Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 455 lower back 226 226 barbell 226 1289 Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 453 hamstrings 226 226 barbell 226 1290 Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 454 quadriceps 226 226 barbell 226 1290 Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 455 lower back 226 226 barbell 226 1290 Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 453 hamstrings 226 226 barbell 226 1291 As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 454 quadriceps 226 226 barbell 226 1291 As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 455 lower back 226 226 barbell 226 1291 As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 453 hamstrings 226 226 barbell 226 1292 Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 454 quadriceps 226 226 barbell 226 1292 Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 455 lower back 226 226 barbell 226 1292 Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 453 hamstrings 226 226 barbell 226 1293 Repeat for the desired number of repetitions. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 454 quadriceps 226 226 barbell 226 1293 Repeat for the desired number of repetitions. 226
226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif barbell sumo deadlift 455 lower back 226 226 barbell 226 1293 Repeat for the desired number of repetitions. 226
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 456 quadriceps 227 227 barbell 227 1294 Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 457 glutes 227 227 barbell 227 1294 Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 458 hamstrings 227 227 barbell 227 1294 Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 459 core 227 227 barbell 227 1294 Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 456 quadriceps 227 227 barbell 227 1295 Lower into a squat position by bending your knees and pushing your hips back. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 457 glutes 227 227 barbell 227 1295 Lower into a squat position by bending your knees and pushing your hips back. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 458 hamstrings 227 227 barbell 227 1295 Lower into a squat position by bending your knees and pushing your hips back. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 459 core 227 227 barbell 227 1295 Lower into a squat position by bending your knees and pushing your hips back. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 456 quadriceps 227 227 barbell 227 1296 As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 457 glutes 227 227 barbell 227 1296 As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 458 hamstrings 227 227 barbell 227 1296 As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 459 core 227 227 barbell 227 1296 As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 456 quadriceps 227 227 barbell 227 1297 Lower the barbell back to shoulder height as you lower back into the squat position. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 457 glutes 227 227 barbell 227 1297 Lower the barbell back to shoulder height as you lower back into the squat position. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 458 hamstrings 227 227 barbell 227 1297 Lower the barbell back to shoulder height as you lower back into the squat position. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 459 core 227 227 barbell 227 1297 Lower the barbell back to shoulder height as you lower back into the squat position. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 456 quadriceps 227 227 barbell 227 1298 Repeat for the desired number of repetitions. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 457 glutes 227 227 barbell 227 1298 Repeat for the desired number of repetitions. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 458 hamstrings 227 227 barbell 227 1298 Repeat for the desired number of repetitions. 227
227 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif barbell thruster 459 core 227 227 barbell 227 1298 Repeat for the desired number of repetitions. 227
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 460 traps 228 228 barbell 228 1299 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 461 biceps 228 228 barbell 228 1299 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 460 traps 228 228 barbell 228 1300 Let the barbell hang in front of your thighs, arms fully extended. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 461 biceps 228 228 barbell 228 1300 Let the barbell hang in front of your thighs, arms fully extended. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 460 traps 228 228 barbell 228 1301 Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 461 biceps 228 228 barbell 228 1301 Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 460 traps 228 228 barbell 228 1302 Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 461 biceps 228 228 barbell 228 1302 Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 460 traps 228 228 barbell 228 1303 Repeat for the desired number of repetitions. 228
228 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif barbell upright row 461 biceps 228 228 barbell 228 1303 Repeat for the desired number of repetitions. 228
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 462 traps 229 229 barbell 229 1304 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 463 biceps 229 229 barbell 229 1304 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 462 traps 229 229 barbell 229 1305 Let the barbell hang in front of your thighs, arms fully extended. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 463 biceps 229 229 barbell 229 1305 Let the barbell hang in front of your thighs, arms fully extended. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 462 traps 229 229 barbell 229 1306 Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 463 biceps 229 229 barbell 229 1306 Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 462 traps 229 229 barbell 229 1307 Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 463 biceps 229 229 barbell 229 1307 Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 462 traps 229 229 barbell 229 1308 Repeat for the desired number of repetitions. 229
229 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif barbell upright row v. 2 463 biceps 229 229 barbell 229 1308 Repeat for the desired number of repetitions. 229
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 464 traps 230 230 barbell 230 1309 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 465 biceps 230 230 barbell 230 1309 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 464 traps 230 230 barbell 230 1310 Let the barbell hang in front of your thighs, arms fully extended. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 465 biceps 230 230 barbell 230 1310 Let the barbell hang in front of your thighs, arms fully extended. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 464 traps 230 230 barbell 230 1311 Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 465 biceps 230 230 barbell 230 1311 Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 464 traps 230 230 barbell 230 1312 Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 465 biceps 230 230 barbell 230 1312 Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 464 traps 230 230 barbell 230 1313 Repeat for the desired number of repetitions. 230
230 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif barbell upright row v. 3 465 biceps 230 230 barbell 230 1313 Repeat for the desired number of repetitions. 230
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 466 shoulders 231 231 barbell 231 1314 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 467 triceps 231 231 barbell 231 1314 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 466 shoulders 231 231 barbell 231 1315 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 467 triceps 231 231 barbell 231 1315 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 466 shoulders 231 231 barbell 231 1316 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 467 triceps 231 231 barbell 231 1316 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 466 shoulders 231 231 barbell 231 1317 Lower the barbell slowly towards your chest, keeping your elbows slightly flared out. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 467 triceps 231 231 barbell 231 1317 Lower the barbell slowly towards your chest, keeping your elbows slightly flared out. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 466 shoulders 231 231 barbell 231 1318 Pause for a moment when the barbell touches your chest, then push it back up to the starting position. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 467 triceps 231 231 barbell 231 1318 Pause for a moment when the barbell touches your chest, then push it back up to the starting position. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 466 shoulders 231 231 barbell 231 1319 Repeat for the desired number of repetitions. 231
231 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif barbell wide bench press 467 triceps 231 231 barbell 231 1319 Repeat for the desired number of repetitions. 231
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 468 triceps 232 232 barbell 232 1320 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 469 shoulders 232 232 barbell 232 1320 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 468 triceps 232 232 barbell 232 1321 Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 469 shoulders 232 232 barbell 232 1321 Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 468 triceps 232 232 barbell 232 1322 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 469 shoulders 232 232 barbell 232 1322 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 468 triceps 232 232 barbell 232 1323 Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 469 shoulders 232 232 barbell 232 1323 Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 468 triceps 232 232 barbell 232 1324 Pause for a moment when the barbell touches your chest, then push it back up to the starting position. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 469 shoulders 232 232 barbell 232 1324 Pause for a moment when the barbell touches your chest, then push it back up to the starting position. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 468 triceps 232 232 barbell 232 1325 Repeat for the desired number of repetitions. 232
232 chest C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif barbell wide reverse grip bench press 469 shoulders 232 232 barbell 232 1325 Repeat for the desired number of repetitions. 232
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 470 glutes 233 233 barbell 233 1326 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 471 hamstrings 233 233 barbell 233 1326 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 472 calves 233 233 barbell 233 1326 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 470 glutes 233 233 barbell 233 1327 Hold the barbell across your upper back, resting it on your traps or rear delts. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 471 hamstrings 233 233 barbell 233 1327 Hold the barbell across your upper back, resting it on your traps or rear delts. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 472 calves 233 233 barbell 233 1327 Hold the barbell across your upper back, resting it on your traps or rear delts. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 470 glutes 233 233 barbell 233 1328 Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 471 hamstrings 233 233 barbell 233 1328 Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 472 calves 233 233 barbell 233 1328 Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 470 glutes 233 233 barbell 233 1329 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 471 hamstrings 233 233 barbell 233 1329 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 472 calves 233 233 barbell 233 1329 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 470 glutes 233 233 barbell 233 1330 Pause for a moment at the bottom, then push through your heels to return to the starting position. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 471 hamstrings 233 233 barbell 233 1330 Pause for a moment at the bottom, then push through your heels to return to the starting position. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 472 calves 233 233 barbell 233 1330 Pause for a moment at the bottom, then push through your heels to return to the starting position. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 470 glutes 233 233 barbell 233 1331 Repeat for the desired number of repetitions. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 471 hamstrings 233 233 barbell 233 1331 Repeat for the desired number of repetitions. 233
233 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif barbell wide squat 472 calves 233 233 barbell 233 1331 Repeat for the desired number of repetitions. 233
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 473 traps 234 234 barbell 234 1332 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 474 biceps 234 234 barbell 234 1332 Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 473 traps 234 234 barbell 234 1333 Let the barbell hang in front of your thighs, arms fully extended. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 474 biceps 234 234 barbell 234 1333 Let the barbell hang in front of your thighs, arms fully extended. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 473 traps 234 234 barbell 234 1334 Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 474 biceps 234 234 barbell 234 1334 Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 473 traps 234 234 barbell 234 1335 Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 474 biceps 234 234 barbell 234 1335 Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 473 traps 234 234 barbell 234 1336 Repeat for the desired number of repetitions. 234
234 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif barbell wide-grip upright row 474 biceps 234 234 barbell 234 1336 Repeat for the desired number of repetitions. 234
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 475 biceps 235 235 barbell 235 1337 Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 476 brachialis 235 235 barbell 235 1337 Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 475 biceps 235 235 barbell 235 1338 Allow the barbell to roll down to your fingertips, keeping your wrists straight. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 476 brachialis 235 235 barbell 235 1338 Allow the barbell to roll down to your fingertips, keeping your wrists straight. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 475 biceps 235 235 barbell 235 1339 Slowly curl the barbell up towards your forearms by flexing your wrists. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 476 brachialis 235 235 barbell 235 1339 Slowly curl the barbell up towards your forearms by flexing your wrists. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 475 biceps 235 235 barbell 235 1340 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 476 brachialis 235 235 barbell 235 1340 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 475 biceps 235 235 barbell 235 1341 Repeat for the desired number of repetitions. 235
235 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif barbell wrist curl 476 brachialis 235 235 barbell 235 1341 Repeat for the desired number of repetitions. 235
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 477 biceps 236 236 barbell 236 1342 Sit on a bench with your feet flat on the ground and your knees bent. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 478 brachialis 236 236 barbell 236 1342 Sit on a bench with your feet flat on the ground and your knees bent. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 477 biceps 236 236 barbell 236 1343 Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 478 brachialis 236 236 barbell 236 1343 Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 477 biceps 236 236 barbell 236 1344 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 478 brachialis 236 236 barbell 236 1344 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 477 biceps 236 236 barbell 236 1345 Slowly curl your wrists upward, bringing the barbell towards your forearms. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 478 brachialis 236 236 barbell 236 1345 Slowly curl your wrists upward, bringing the barbell towards your forearms. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 477 biceps 236 236 barbell 236 1346 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 478 brachialis 236 236 barbell 236 1346 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 477 biceps 236 236 barbell 236 1347 Repeat for the desired number of repetitions. 236
236 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif barbell wrist curl v. 2 478 brachialis 236 236 barbell 236 1347 Repeat for the desired number of repetitions. 236
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 479 quadriceps 237 237 barbell 237 1348 Stand with your feet shoulder-width apart and toes slightly turned out. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 480 hamstrings 237 237 barbell 237 1348 Stand with your feet shoulder-width apart and toes slightly turned out. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 481 calves 237 237 barbell 237 1348 Stand with your feet shoulder-width apart and toes slightly turned out. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 482 core 237 237 barbell 237 1348 Stand with your feet shoulder-width apart and toes slightly turned out. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 479 quadriceps 237 237 barbell 237 1349 Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 480 hamstrings 237 237 barbell 237 1349 Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 481 calves 237 237 barbell 237 1349 Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 482 core 237 237 barbell 237 1349 Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 479 quadriceps 237 237 barbell 237 1350 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 480 hamstrings 237 237 barbell 237 1350 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 481 calves 237 237 barbell 237 1350 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 482 core 237 237 barbell 237 1350 Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 479 quadriceps 237 237 barbell 237 1351 Keep your knees in line with your toes and your weight in your heels. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 480 hamstrings 237 237 barbell 237 1351 Keep your knees in line with your toes and your weight in your heels. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 481 calves 237 237 barbell 237 1351 Keep your knees in line with your toes and your weight in your heels. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 482 core 237 237 barbell 237 1351 Keep your knees in line with your toes and your weight in your heels. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 479 quadriceps 237 237 barbell 237 1352 Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 480 hamstrings 237 237 barbell 237 1352 Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 481 calves 237 237 barbell 237 1352 Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 482 core 237 237 barbell 237 1352 Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 479 quadriceps 237 237 barbell 237 1353 Repeat for the desired number of repetitions. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 480 hamstrings 237 237 barbell 237 1353 Repeat for the desired number of repetitions. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 481 calves 237 237 barbell 237 1353 Repeat for the desired number of repetitions. 237
237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif barbell zercher squat 482 core 237 237 barbell 237 1353 Repeat for the desired number of repetitions. 237
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 483 hamstrings 238 238 body weight 238 1354 Stand with your feet shoulder-width apart and your arms by your sides. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 484 calves 238 238 body weight 238 1354 Stand with your feet shoulder-width apart and your arms by your sides. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 483 hamstrings 238 238 body weight 238 1355 Bend forward at the waist, keeping your back straight and your knees slightly bent. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 484 calves 238 238 body weight 238 1355 Bend forward at the waist, keeping your back straight and your knees slightly bent. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 483 hamstrings 238 238 body weight 238 1356 Reach down towards your toes with your hands, keeping your legs as straight as possible. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 484 calves 238 238 body weight 238 1356 Reach down towards your toes with your hands, keeping your legs as straight as possible. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 483 hamstrings 238 238 body weight 238 1357 Pause for a moment at the bottom, then slowly return to the starting position. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 484 calves 238 238 body weight 238 1357 Pause for a moment at the bottom, then slowly return to the starting position. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 483 hamstrings 238 238 body weight 238 1358 Repeat for the desired number of repetitions. 238
238 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif basic toe touch (male) 484 calves 238 238 body weight 238 1358 Repeat for the desired number of repetitions. 238
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 485 forearms 239 239 rope 239 1359 Stand with your feet shoulder-width apart and knees slightly bent. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 486 core 239 239 rope 239 1359 Stand with your feet shoulder-width apart and knees slightly bent. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 485 forearms 239 239 rope 239 1360 Hold one end of the rope in each hand, with your palms facing each other. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 486 core 239 239 rope 239 1360 Hold one end of the rope in each hand, with your palms facing each other. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 485 forearms 239 239 rope 239 1361 Raise your arms to shoulder height, keeping your elbows slightly bent. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 486 core 239 239 rope 239 1361 Raise your arms to shoulder height, keeping your elbows slightly bent. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 485 forearms 239 239 rope 239 1362 Begin making alternating waves with the ropes by rapidly raising and lowering each arm. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 486 core 239 239 rope 239 1362 Begin making alternating waves with the ropes by rapidly raising and lowering each arm. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 485 forearms 239 239 rope 239 1363 Continue for the desired duration or number of repetitions. 239
239 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif battling ropes 486 core 239 239 rope 239 1363 Continue for the desired duration or number of repetitions. 239
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 487 core 240 240 body weight 240 1364 Start on all fours with your hands directly under your shoulders and your knees directly under your hips. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 488 shoulders 240 240 body weight 240 1364 Start on all fours with your hands directly under your shoulders and your knees directly under your hips. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 489 triceps 240 240 body weight 240 1364 Start on all fours with your hands directly under your shoulders and your knees directly under your hips. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 487 core 240 240 body weight 240 1365 Lift your knees slightly off the ground, keeping your back flat and your core engaged. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 488 shoulders 240 240 body weight 240 1365 Lift your knees slightly off the ground, keeping your back flat and your core engaged. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 489 triceps 240 240 body weight 240 1365 Lift your knees slightly off the ground, keeping your back flat and your core engaged. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 487 core 240 240 body weight 240 1366 Move your right hand and left foot forward simultaneously, followed by your left hand and right foot. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 488 shoulders 240 240 body weight 240 1366 Move your right hand and left foot forward simultaneously, followed by your left hand and right foot. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 489 triceps 240 240 body weight 240 1366 Move your right hand and left foot forward simultaneously, followed by your left hand and right foot. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 487 core 240 240 body weight 240 1367 Continue crawling forward, alternating your hand and foot movements. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 488 shoulders 240 240 body weight 240 1367 Continue crawling forward, alternating your hand and foot movements. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 489 triceps 240 240 body weight 240 1367 Continue crawling forward, alternating your hand and foot movements. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 487 core 240 240 body weight 240 1368 Maintain a steady pace and keep your core tight throughout the exercise. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 488 shoulders 240 240 body weight 240 1368 Maintain a steady pace and keep your core tight throughout the exercise. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 489 triceps 240 240 body weight 240 1368 Maintain a steady pace and keep your core tight throughout the exercise. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 487 core 240 240 body weight 240 1369 Continue for the desired distance or time. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 488 shoulders 240 240 body weight 240 1369 Continue for the desired distance or time. 240
240 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif bear crawl 489 triceps 240 240 body weight 240 1369 Continue for the desired distance or time. 240
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 490 shoulders 241 241 assisted 241 1370 Stand tall with your feet shoulder-width apart. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 491 triceps 241 241 assisted 241 1370 Stand tall with your feet shoulder-width apart. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 490 shoulders 241 241 assisted 241 1371 Interlace your fingers behind your head with your elbows pointing outwards. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 491 triceps 241 241 assisted 241 1371 Interlace your fingers behind your head with your elbows pointing outwards. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 490 shoulders 241 241 assisted 241 1372 Slowly squeeze your shoulder blades together and push your chest forward. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 491 triceps 241 241 assisted 241 1372 Slowly squeeze your shoulder blades together and push your chest forward. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 490 shoulders 241 241 assisted 241 1373 Hold the stretch for 15-30 seconds. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 491 triceps 241 241 assisted 241 1373 Hold the stretch for 15-30 seconds. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 490 shoulders 241 241 assisted 241 1374 Release the stretch and repeat as desired. 241
241 chest C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif behind head chest stretch 491 triceps 241 241 assisted 241 1374 Release the stretch and repeat as desired. 241
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 492 chest 242 242 body weight 242 1375 Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 493 shoulders 242 242 body weight 242 1375 Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 492 chest 242 242 body weight 242 1376 Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 493 shoulders 242 242 body weight 242 1376 Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 492 chest 242 242 body weight 242 1377 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 493 shoulders 242 242 body weight 242 1377 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 492 chest 242 242 body weight 242 1378 Pause for a moment at the bottom, then push yourself back up to the starting position. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 493 shoulders 242 242 body weight 242 1378 Pause for a moment at the bottom, then push yourself back up to the starting position. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 492 chest 242 242 body weight 242 1379 Repeat for the desired number of repetitions. 242
242 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif bench dip (knees bent) 493 shoulders 242 242 body weight 242 1379 Repeat for the desired number of repetitions. 242
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 494 chest 243 243 body weight 243 1380 Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 495 shoulders 243 243 body weight 243 1380 Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 494 chest 243 243 body weight 243 1381 Slide your butt off the bench, supporting your weight with your hands. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 495 shoulders 243 243 body weight 243 1381 Slide your butt off the bench, supporting your weight with your hands. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 494 chest 243 243 body weight 243 1382 Lower your body by bending your elbows until your upper arms are parallel to the floor. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 495 shoulders 243 243 body weight 243 1382 Lower your body by bending your elbows until your upper arms are parallel to the floor. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 494 chest 243 243 body weight 243 1383 Push yourself back up to the starting position by straightening your arms. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 495 shoulders 243 243 body weight 243 1383 Push yourself back up to the starting position by straightening your arms. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 494 chest 243 243 body weight 243 1384 Repeat for the desired number of repetitions. 243
243 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif bench dip on floor 495 shoulders 243 243 body weight 243 1384 Repeat for the desired number of repetitions. 243
244 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif bench hip extension 496 hamstrings 244 244 body weight 244 1385 Sit on a bench with your back against the bench and your feet flat on the ground. 244
244 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif bench hip extension 496 hamstrings 244 244 body weight 244 1386 Place your hands on the bench for support. 244
244 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif bench hip extension 496 hamstrings 244 244 body weight 244 1387 Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. 244
244 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif bench hip extension 496 hamstrings 244 244 body weight 244 1388 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 244
244 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif bench hip extension 496 hamstrings 244 244 body weight 244 1389 Repeat for the desired number of repetitions. 244
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 497 biceps 245 245 body weight 245 1390 Position yourself under a bar or a sturdy horizontal surface that is at chest height. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 498 forearms 245 245 body weight 245 1390 Position yourself under a bar or a sturdy horizontal surface that is at chest height. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 497 biceps 245 245 body weight 245 1391 Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 498 forearms 245 245 body weight 245 1391 Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 497 biceps 245 245 body weight 245 1392 Hang with your arms fully extended and your body straight. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 498 forearms 245 245 body weight 245 1392 Hang with your arms fully extended and your body straight. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 497 biceps 245 245 body weight 245 1393 Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 498 forearms 245 245 body weight 245 1393 Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 497 biceps 245 245 body weight 245 1394 Continue pulling until your chin is above the bar or surface. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 498 forearms 245 245 body weight 245 1394 Continue pulling until your chin is above the bar or surface. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 497 biceps 245 245 body weight 245 1395 Lower yourself back down to the starting position with control. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 498 forearms 245 245 body weight 245 1395 Lower yourself back down to the starting position with control. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 497 biceps 245 245 body weight 245 1396 Repeat for the desired number of repetitions. 245
245 back C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif bench pull-ups 498 forearms 245 245 body weight 245 1396 Repeat for the desired number of repetitions. 245
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 499 obliques 246 246 body weight 246 1397 Lie flat on your back with your knees bent and feet flat on the ground. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 500 hip flexors 246 246 body weight 246 1397 Lie flat on your back with your knees bent and feet flat on the ground. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 499 obliques 246 246 body weight 246 1398 Extend your arms out to the sides, perpendicular to your body. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 500 hip flexors 246 246 body weight 246 1398 Extend your arms out to the sides, perpendicular to your body. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 499 obliques 246 246 body weight 246 1399 Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 500 hip flexors 246 246 body weight 246 1399 Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 499 obliques 246 246 body weight 246 1400 Pause for a moment, then engage your core and slowly lift your knees back to the starting position. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 500 hip flexors 246 246 body weight 246 1400 Pause for a moment, then engage your core and slowly lift your knees back to the starting position. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 499 obliques 246 246 body weight 246 1401 Repeat the movement to the other side. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 500 hip flexors 246 246 body weight 246 1401 Repeat the movement to the other side. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 499 obliques 246 246 body weight 246 1402 Continue alternating sides for the desired number of repetitions. 246
246 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif bent knee lying twist (male) 500 hip flexors 246 246 body weight 246 1402 Continue alternating sides for the desired number of repetitions. 246
247 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif biceps leg concentration curl 501 forearms 247 247 body weight 247 1403 Sit on a bench with your legs spread apart and your feet flat on the ground. 247
247 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif biceps leg concentration curl 501 forearms 247 247 body weight 247 1404 Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee. 247
247 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif biceps leg concentration curl 501 forearms 247 247 body weight 247 1405 With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary. 247
247 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif biceps leg concentration curl 501 forearms 247 247 body weight 247 1406 Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position. 247
247 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif biceps leg concentration curl 501 forearms 247 247 body weight 247 1407 Repeat for the desired number of repetitions, then switch arms. 247
248 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif biceps narrow pull-ups 502 forearms 248 248 body weight 248 1408 Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. 248
248 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif biceps narrow pull-ups 503 shoulders 248 248 body weight 248 1408 Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. 248
248 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif biceps narrow pull-ups 502 forearms 248 248 body weight 248 1409 Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body. 248
248 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif biceps narrow pull-ups 503 shoulders 248 248 body weight 248 1409 Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body. 248
248 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif biceps narrow pull-ups 502 forearms 248 248 body weight 248 1410 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 248
248 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif biceps narrow pull-ups 503 shoulders 248 248 body weight 248 1410 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 248
248 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif biceps narrow pull-ups 502 forearms 248 248 body weight 248 1411 Repeat for the desired number of repetitions. 248
248 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif biceps narrow pull-ups 503 shoulders 248 248 body weight 248 1411 Repeat for the desired number of repetitions. 248
249 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif biceps pull-up 504 forearms 249 249 body weight 249 1412 Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart. 249
249 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif biceps pull-up 505 shoulders 249 249 body weight 249 1412 Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart. 249
249 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif biceps pull-up 504 forearms 249 249 body weight 249 1413 Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar. 249
249 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif biceps pull-up 505 shoulders 249 249 body weight 249 1413 Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar. 249
249 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif biceps pull-up 504 forearms 249 249 body weight 249 1414 Pause at the top of the movement, then slowly lower yourself back down to the starting position. 249
249 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif biceps pull-up 505 shoulders 249 249 body weight 249 1414 Pause at the top of the movement, then slowly lower yourself back down to the starting position. 249
249 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif biceps pull-up 504 forearms 249 249 body weight 249 1415 Repeat for the desired number of repetitions. 249
249 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif biceps pull-up 505 shoulders 249 249 body weight 249 1415 Repeat for the desired number of repetitions. 249
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 506 chest 250 250 body weight 250 1416 Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 507 shoulders 250 250 body weight 250 1416 Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 506 chest 250 250 body weight 250 1417 Extend your legs out in front of you, keeping your heels on the ground and your body straight. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 507 shoulders 250 250 body weight 250 1417 Extend your legs out in front of you, keeping your heels on the ground and your body straight. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 506 chest 250 250 body weight 250 1418 Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 507 shoulders 250 250 body weight 250 1418 Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 506 chest 250 250 body weight 250 1419 Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 507 shoulders 250 250 body weight 250 1419 Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 506 chest 250 250 body weight 250 1420 Repeat for the desired number of repetitions. 250
250 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif body-up 507 shoulders 250 250 body weight 250 1420 Repeat for the desired number of repetitions. 250
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 508 quadriceps 251 251 body weight 251 1421 Stand with your feet shoulder-width apart. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 509 hamstrings 251 251 body weight 251 1421 Stand with your feet shoulder-width apart. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 510 calves 251 251 body weight 251 1421 Stand with your feet shoulder-width apart. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 508 quadriceps 251 251 body weight 251 1422 Lower your body into a squat position by bending your knees and pushing your hips back. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 509 hamstrings 251 251 body weight 251 1422 Lower your body into a squat position by bending your knees and pushing your hips back. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 510 calves 251 251 body weight 251 1422 Lower your body into a squat position by bending your knees and pushing your hips back. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 508 quadriceps 251 251 body weight 251 1423 Jump up explosively, extending your hips, knees, and ankles. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 509 hamstrings 251 251 body weight 251 1423 Jump up explosively, extending your hips, knees, and ankles. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 510 calves 251 251 body weight 251 1423 Jump up explosively, extending your hips, knees, and ankles. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 508 quadriceps 251 251 body weight 251 1424 While in mid-air, quickly bring your feet together. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 509 hamstrings 251 251 body weight 251 1424 While in mid-air, quickly bring your feet together. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 510 calves 251 251 body weight 251 1424 While in mid-air, quickly bring your feet together. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 508 quadriceps 251 251 body weight 251 1425 Land softly on the balls of your feet and immediately drop back into a squat position. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 509 hamstrings 251 251 body weight 251 1425 Land softly on the balls of your feet and immediately drop back into a squat position. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 510 calves 251 251 body weight 251 1425 Land softly on the balls of your feet and immediately drop back into a squat position. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 508 quadriceps 251 251 body weight 251 1426 Repeat for the desired number of repetitions. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 509 hamstrings 251 251 body weight 251 1426 Repeat for the desired number of repetitions. 251
251 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif bodyweight drop jump squat 510 calves 251 251 body weight 251 1426 Repeat for the desired number of repetitions. 251
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 511 obliques 252 252 body weight 252 1427 Start by lying on your side with your legs extended and stacked on top of each other. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 512 shoulders 252 252 body weight 252 1427 Start by lying on your side with your legs extended and stacked on top of each other. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 511 obliques 252 252 body weight 252 1428 Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 512 shoulders 252 252 body weight 252 1428 Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 511 obliques 252 252 body weight 252 1429 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 512 shoulders 252 252 body weight 252 1429 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 511 obliques 252 252 body weight 252 1430 Hold this position for the desired amount of time. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 512 shoulders 252 252 body weight 252 1430 Hold this position for the desired amount of time. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 511 obliques 252 252 body weight 252 1431 Lower your hips back down to the ground and repeat on the other side. 252
252 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif bodyweight incline side plank 512 shoulders 252 252 body weight 252 1431 Lower your hips back down to the ground and repeat on the other side. 252
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 513 shoulders 253 253 body weight 253 1432 Kneel down on the ground with your knees hip-width apart. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 514 chest 253 253 body weight 253 1432 Kneel down on the ground with your knees hip-width apart. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 513 shoulders 253 253 body weight 253 1433 Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 514 chest 253 253 body weight 253 1433 Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 513 shoulders 253 253 body weight 253 1434 Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 514 chest 253 253 body weight 253 1434 Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 513 shoulders 253 253 body weight 253 1435 Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 514 chest 253 253 body weight 253 1435 Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 513 shoulders 253 253 body weight 253 1436 Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 514 chest 253 253 body weight 253 1436 Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 513 shoulders 253 253 body weight 253 1437 Repeat for the desired number of repetitions. 253
253 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif bodyweight kneeling triceps extension 514 chest 253 253 body weight 253 1437 Repeat for the desired number of repetitions. 253
254 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight side lying biceps curl.gif bodyweight side lying biceps curl 515 forearms 254 254 body weight 254 1438 Lie on your side with your legs extended and your head supported by your arm. 254
254 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight side lying biceps curl.gif bodyweight side lying biceps curl 515 forearms 254 254 body weight 254 1439 Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder. 254
254 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight side lying biceps curl.gif bodyweight side lying biceps curl 515 forearms 254 254 body weight 254 1440 Pause for a moment at the top, then slowly lower your forearm back down to the starting position. 254
254 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight side lying biceps curl.gif bodyweight side lying biceps curl 515 forearms 254 254 body weight 254 1441 Repeat for the desired number of repetitions. 254
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 516 biceps 255 255 body weight 255 1442 Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 517 shoulders 255 255 body weight 255 1442 Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 516 biceps 255 255 body weight 255 1443 Lower your body into a squat position, keeping your back straight and your knees behind your toes. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 517 shoulders 255 255 body weight 255 1443 Lower your body into a squat position, keeping your back straight and your knees behind your toes. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 516 biceps 255 255 body weight 255 1444 From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 517 shoulders 255 255 body weight 255 1444 From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 516 biceps 255 255 body weight 255 1445 Pause for a moment at the top, then slowly lower your body back down to the starting position. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 517 shoulders 255 255 body weight 255 1445 Pause for a moment at the top, then slowly lower your body back down to the starting position. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 516 biceps 255 255 body weight 255 1446 Repeat for the desired number of repetitions. 255
255 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif bodyweight squatting row 517 shoulders 255 255 body weight 255 1446 Repeat for the desired number of repetitions. 255
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 518 biceps 256 256 body weight 256 1447 Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 519 shoulders 256 256 body weight 256 1447 Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 518 biceps 256 256 body weight 256 1448 Bend your knees and lower your body into a squat position, keeping your back straight and your chest up. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 519 shoulders 256 256 body weight 256 1448 Bend your knees and lower your body into a squat position, keeping your back straight and your chest up. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 518 biceps 256 256 body weight 256 1449 As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 519 shoulders 256 256 body weight 256 1449 As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 518 biceps 256 256 body weight 256 1450 Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 519 shoulders 256 256 body weight 256 1450 Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 518 biceps 256 256 body weight 256 1451 Repeat for the desired number of repetitions. 256
256 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif bodyweight squatting row (with towel) 519 shoulders 256 256 body weight 256 1451 Repeat for the desired number of repetitions. 256
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 520 ankles 257 257 body weight 257 1452 Stand with your feet shoulder-width apart, toes pointing forward. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 521 feet 257 257 body weight 257 1452 Stand with your feet shoulder-width apart, toes pointing forward. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 520 ankles 257 257 body weight 257 1453 Place your hands on a wall or stable surface for balance. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 521 feet 257 257 body weight 257 1453 Place your hands on a wall or stable surface for balance. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 520 ankles 257 257 body weight 257 1454 Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 521 feet 257 257 body weight 257 1454 Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 520 ankles 257 257 body weight 257 1455 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 521 feet 257 257 body weight 257 1455 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 520 ankles 257 257 body weight 257 1456 Repeat for the desired number of repetitions. 257
257 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif bodyweight standing calf raise 521 feet 257 257 body weight 257 1456 Repeat for the desired number of repetitions. 257
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 522 biceps 258 258 body weight 258 1457 Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 523 forearms 258 258 body weight 258 1457 Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 522 biceps 258 258 body weight 258 1458 Bend forward at the hips, keeping your back straight and your core engaged. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 523 forearms 258 258 body weight 258 1458 Bend forward at the hips, keeping your back straight and your core engaged. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 522 biceps 258 258 body weight 258 1459 Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 523 forearms 258 258 body weight 258 1459 Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 522 biceps 258 258 body weight 258 1460 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 523 forearms 258 258 body weight 258 1460 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 522 biceps 258 258 body weight 258 1461 Repeat for the desired number of repetitions, then switch sides. 258
258 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif bodyweight standing close-grip one arm row 523 forearms 258 258 body weight 258 1461 Repeat for the desired number of repetitions, then switch sides. 258
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 524 biceps 259 259 body weight 259 1462 Stand with your feet shoulder-width apart and knees slightly bent. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 525 forearms 259 259 body weight 259 1462 Stand with your feet shoulder-width apart and knees slightly bent. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 524 biceps 259 259 body weight 259 1463 Bend forward at the waist, keeping your back straight and your core engaged. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 525 forearms 259 259 body weight 259 1463 Bend forward at the waist, keeping your back straight and your core engaged. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 524 biceps 259 259 body weight 259 1464 Extend your arms straight in front of you, gripping the bar or handles with a close grip. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 525 forearms 259 259 body weight 259 1464 Extend your arms straight in front of you, gripping the bar or handles with a close grip. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 524 biceps 259 259 body weight 259 1465 Pull the bar or handles towards your body, squeezing your shoulder blades together. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 525 forearms 259 259 body weight 259 1465 Pull the bar or handles towards your body, squeezing your shoulder blades together. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 524 biceps 259 259 body weight 259 1466 Pause for a moment at the top of the movement, then slowly release and return to the starting position. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 525 forearms 259 259 body weight 259 1466 Pause for a moment at the top of the movement, then slowly release and return to the starting position. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 524 biceps 259 259 body weight 259 1467 Repeat for the desired number of repetitions. 259
259 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif bodyweight standing close-grip row 525 forearms 259 259 body weight 259 1467 Repeat for the desired number of repetitions. 259
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 526 biceps 260 260 body weight 260 1468 Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 527 forearms 260 260 body weight 260 1468 Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 526 biceps 260 260 body weight 260 1469 Bend forward at the hips, keeping your back straight and your core engaged. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 527 forearms 260 260 body weight 260 1469 Bend forward at the hips, keeping your back straight and your core engaged. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 526 biceps 260 260 body weight 260 1470 Let the dumbbell hang straight down in front of you, with your arm fully extended. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 527 forearms 260 260 body weight 260 1470 Let the dumbbell hang straight down in front of you, with your arm fully extended. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 526 biceps 260 260 body weight 260 1471 Pull the dumbbell up towards your chest, keeping your elbow close to your body. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 527 forearms 260 260 body weight 260 1471 Pull the dumbbell up towards your chest, keeping your elbow close to your body. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 526 biceps 260 260 body weight 260 1472 Squeeze your shoulder blades together at the top of the movement. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 527 forearms 260 260 body weight 260 1472 Squeeze your shoulder blades together at the top of the movement. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 526 biceps 260 260 body weight 260 1473 Lower the dumbbell back down to the starting position. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 527 forearms 260 260 body weight 260 1473 Lower the dumbbell back down to the starting position. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 526 biceps 260 260 body weight 260 1474 Repeat for the desired number of repetitions, then switch sides. 260
260 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif bodyweight standing one arm row 527 forearms 260 260 body weight 260 1474 Repeat for the desired number of repetitions, then switch sides. 260
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 528 biceps 261 261 body weight 261 1475 Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 529 forearms 261 261 body weight 261 1475 Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 528 biceps 261 261 body weight 261 1476 Bend forward at the hips, keeping your back straight and your core engaged. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 529 forearms 261 261 body weight 261 1476 Bend forward at the hips, keeping your back straight and your core engaged. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 528 biceps 261 261 body weight 261 1477 Pull the towel towards your chest, squeezing your shoulder blades together. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 529 forearms 261 261 body weight 261 1477 Pull the towel towards your chest, squeezing your shoulder blades together. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 528 biceps 261 261 body weight 261 1478 Pause for a moment at the top, then slowly lower the towel back to the starting position. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 529 forearms 261 261 body weight 261 1478 Pause for a moment at the top, then slowly lower the towel back to the starting position. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 528 biceps 261 261 body weight 261 1479 Repeat for the desired number of repetitions, then switch to the other arm. 261
261 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif bodyweight standing one arm row (with towel) 529 forearms 261 261 body weight 261 1479 Repeat for the desired number of repetitions, then switch to the other arm. 261
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 530 biceps 262 262 body weight 262 1480 Stand with your feet shoulder-width apart and knees slightly bent. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 531 shoulders 262 262 body weight 262 1480 Stand with your feet shoulder-width apart and knees slightly bent. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 530 biceps 262 262 body weight 262 1481 Grasp a bar or handles with an overhand grip, palms facing down. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 531 shoulders 262 262 body weight 262 1481 Grasp a bar or handles with an overhand grip, palms facing down. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 530 biceps 262 262 body weight 262 1482 Keep your back straight and core engaged. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 531 shoulders 262 262 body weight 262 1482 Keep your back straight and core engaged. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 530 biceps 262 262 body weight 262 1483 Pull the bar or handles towards your body, squeezing your shoulder blades together. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 531 shoulders 262 262 body weight 262 1483 Pull the bar or handles towards your body, squeezing your shoulder blades together. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 530 biceps 262 262 body weight 262 1484 Pause for a moment at the top of the movement. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 531 shoulders 262 262 body weight 262 1484 Pause for a moment at the top of the movement. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 530 biceps 262 262 body weight 262 1485 Slowly release and extend your arms back to the starting position. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 531 shoulders 262 262 body weight 262 1485 Slowly release and extend your arms back to the starting position. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 530 biceps 262 262 body weight 262 1486 Repeat for the desired number of repetitions. 262
262 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif bodyweight standing row 531 shoulders 262 262 body weight 262 1486 Repeat for the desired number of repetitions. 262
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 532 biceps 263 263 body weight 263 1487 Stand with your feet shoulder-width apart and hold a towel in front of you with both hands. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 533 shoulders 263 263 body weight 263 1487 Stand with your feet shoulder-width apart and hold a towel in front of you with both hands. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 532 biceps 263 263 body weight 263 1488 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 533 shoulders 263 263 body weight 263 1488 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 532 biceps 263 263 body weight 263 1489 Pull the towel towards your chest, squeezing your shoulder blades together. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 533 shoulders 263 263 body weight 263 1489 Pull the towel towards your chest, squeezing your shoulder blades together. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 532 biceps 263 263 body weight 263 1490 Pause for a moment at the top, then slowly release the tension and return to the starting position. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 533 shoulders 263 263 body weight 263 1490 Pause for a moment at the top, then slowly release the tension and return to the starting position. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 532 biceps 263 263 body weight 263 1491 Repeat for the desired number of repetitions. 263
263 back C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif bodyweight standing row (with towel) 533 shoulders 263 263 body weight 263 1491 Repeat for the desired number of repetitions. 263
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 534 obliques 264 264 body weight 264 1492 Lie flat on your back with your legs extended and your arms by your sides. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 535 hip flexors 264 264 body weight 264 1492 Lie flat on your back with your legs extended and your arms by your sides. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 534 obliques 264 264 body weight 264 1493 Bend your knees and bring them towards your chest, keeping your feet off the ground. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 535 hip flexors 264 264 body weight 264 1493 Bend your knees and bring them towards your chest, keeping your feet off the ground. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 534 obliques 264 264 body weight 264 1494 Engaging your abs, lift your hips off the ground, bringing your knees towards your head. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 535 hip flexors 264 264 body weight 264 1494 Engaging your abs, lift your hips off the ground, bringing your knees towards your head. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 534 obliques 264 264 body weight 264 1495 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 535 hip flexors 264 264 body weight 264 1495 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 534 obliques 264 264 body weight 264 1496 Repeat for the desired number of repetitions. 264
264 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif bottoms-up 535 hip flexors 264 264 body weight 264 1496 Repeat for the desired number of repetitions. 264
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 536 quadriceps 265 265 body weight 265 1497 Stand in front of a box or platform with your feet shoulder-width apart. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 537 hamstrings 265 265 body weight 265 1497 Stand in front of a box or platform with your feet shoulder-width apart. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 538 glutes 265 265 body weight 265 1497 Stand in front of a box or platform with your feet shoulder-width apart. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 536 quadriceps 265 265 body weight 265 1498 Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 537 hamstrings 265 265 body weight 265 1498 Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 538 glutes 265 265 body weight 265 1498 Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 536 quadriceps 265 265 body weight 265 1499 Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 537 hamstrings 265 265 body weight 265 1499 Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 538 glutes 265 265 body weight 265 1499 Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 536 quadriceps 265 265 body weight 265 1500 Hold this position for a few seconds, engaging your calf muscles to maintain balance. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 537 hamstrings 265 265 body weight 265 1500 Hold this position for a few seconds, engaging your calf muscles to maintain balance. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 538 glutes 265 265 body weight 265 1500 Hold this position for a few seconds, engaging your calf muscles to maintain balance. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 536 quadriceps 265 265 body weight 265 1501 Slowly step down with the foot that is on the box, returning to the starting position. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 537 hamstrings 265 265 body weight 265 1501 Slowly step down with the foot that is on the box, returning to the starting position. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 538 glutes 265 265 body weight 265 1501 Slowly step down with the foot that is on the box, returning to the starting position. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 536 quadriceps 265 265 body weight 265 1502 Repeat the exercise with the other leg. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 537 hamstrings 265 265 body weight 265 1502 Repeat the exercise with the other leg. 265
265 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif box jump down with one leg stabilization 538 glutes 265 265 body weight 265 1502 Repeat the exercise with the other leg. 265
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 539 glutes 266 266 body weight 266 1503 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 540 quadriceps 266 266 body weight 266 1503 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 541 hamstrings 266 266 body weight 266 1503 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 542 shoulders 266 266 body weight 266 1503 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 543 triceps 266 266 body weight 266 1503 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 539 glutes 266 266 body weight 266 1504 Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 540 quadriceps 266 266 body weight 266 1504 Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 541 hamstrings 266 266 body weight 266 1504 Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 542 shoulders 266 266 body weight 266 1504 Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 543 triceps 266 266 body weight 266 1504 Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 539 glutes 266 266 body weight 266 1505 Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 540 quadriceps 266 266 body weight 266 1505 Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 541 hamstrings 266 266 body weight 266 1505 Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 542 shoulders 266 266 body weight 266 1505 Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 543 triceps 266 266 body weight 266 1505 Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 539 glutes 266 266 body weight 266 1506 Continue alternating sides, moving at a controlled pace. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 540 quadriceps 266 266 body weight 266 1506 Continue alternating sides, moving at a controlled pace. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 541 hamstrings 266 266 body weight 266 1506 Continue alternating sides, moving at a controlled pace. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 542 shoulders 266 266 body weight 266 1506 Continue alternating sides, moving at a controlled pace. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 543 triceps 266 266 body weight 266 1506 Continue alternating sides, moving at a controlled pace. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 539 glutes 266 266 body weight 266 1507 Keep your hips level and avoid lifting your hips too high or sagging them too low. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 540 quadriceps 266 266 body weight 266 1507 Keep your hips level and avoid lifting your hips too high or sagging them too low. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 541 hamstrings 266 266 body weight 266 1507 Keep your hips level and avoid lifting your hips too high or sagging them too low. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 542 shoulders 266 266 body weight 266 1507 Keep your hips level and avoid lifting your hips too high or sagging them too low. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 543 triceps 266 266 body weight 266 1507 Keep your hips level and avoid lifting your hips too high or sagging them too low. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 539 glutes 266 266 body weight 266 1508 Maintain a steady breathing pattern throughout the exercise. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 540 quadriceps 266 266 body weight 266 1508 Maintain a steady breathing pattern throughout the exercise. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 541 hamstrings 266 266 body weight 266 1508 Maintain a steady breathing pattern throughout the exercise. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 542 shoulders 266 266 body weight 266 1508 Maintain a steady breathing pattern throughout the exercise. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 543 triceps 266 266 body weight 266 1508 Maintain a steady breathing pattern throughout the exercise. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 539 glutes 266 266 body weight 266 1509 Repeat for the desired number of repetitions. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 540 quadriceps 266 266 body weight 266 1509 Repeat for the desired number of repetitions. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 541 hamstrings 266 266 body weight 266 1509 Repeat for the desired number of repetitions. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 542 shoulders 266 266 body weight 266 1509 Repeat for the desired number of repetitions. 266
266 waist C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif bridge - mountain climber (cross body) 543 triceps 266 266 body weight 266 1509 Repeat for the desired number of repetitions. 266
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 544 quadriceps 267 267 body weight 267 1510 Start in a standing position with your feet shoulder-width apart. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 545 hamstrings 267 267 body weight 267 1510 Start in a standing position with your feet shoulder-width apart. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 546 calves 267 267 body weight 267 1510 Start in a standing position with your feet shoulder-width apart. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 547 shoulders 267 267 body weight 267 1510 Start in a standing position with your feet shoulder-width apart. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 548 chest 267 267 body weight 267 1510 Start in a standing position with your feet shoulder-width apart. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 544 quadriceps 267 267 body weight 267 1511 Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 545 hamstrings 267 267 body weight 267 1511 Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 546 calves 267 267 body weight 267 1511 Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 547 shoulders 267 267 body weight 267 1511 Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 548 chest 267 267 body weight 267 1511 Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 544 quadriceps 267 267 body weight 267 1512 Kick your feet back into a push-up position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 545 hamstrings 267 267 body weight 267 1512 Kick your feet back into a push-up position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 546 calves 267 267 body weight 267 1512 Kick your feet back into a push-up position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 547 shoulders 267 267 body weight 267 1512 Kick your feet back into a push-up position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 548 chest 267 267 body weight 267 1512 Kick your feet back into a push-up position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 544 quadriceps 267 267 body weight 267 1513 Perform a push-up, keeping your body in a straight line. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 545 hamstrings 267 267 body weight 267 1513 Perform a push-up, keeping your body in a straight line. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 546 calves 267 267 body weight 267 1513 Perform a push-up, keeping your body in a straight line. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 547 shoulders 267 267 body weight 267 1513 Perform a push-up, keeping your body in a straight line. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 548 chest 267 267 body weight 267 1513 Perform a push-up, keeping your body in a straight line. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 544 quadriceps 267 267 body weight 267 1514 Jump your feet back into the squat position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 545 hamstrings 267 267 body weight 267 1514 Jump your feet back into the squat position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 546 calves 267 267 body weight 267 1514 Jump your feet back into the squat position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 547 shoulders 267 267 body weight 267 1514 Jump your feet back into the squat position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 548 chest 267 267 body weight 267 1514 Jump your feet back into the squat position. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 544 quadriceps 267 267 body weight 267 1515 Jump up explosively, reaching your arms overhead. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 545 hamstrings 267 267 body weight 267 1515 Jump up explosively, reaching your arms overhead. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 546 calves 267 267 body weight 267 1515 Jump up explosively, reaching your arms overhead. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 547 shoulders 267 267 body weight 267 1515 Jump up explosively, reaching your arms overhead. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 548 chest 267 267 body weight 267 1515 Jump up explosively, reaching your arms overhead. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 544 quadriceps 267 267 body weight 267 1516 Land softly and immediately lower back into a squat position to begin the next repetition. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 545 hamstrings 267 267 body weight 267 1516 Land softly and immediately lower back into a squat position to begin the next repetition. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 546 calves 267 267 body weight 267 1516 Land softly and immediately lower back into a squat position to begin the next repetition. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 547 shoulders 267 267 body weight 267 1516 Land softly and immediately lower back into a squat position to begin the next repetition. 267
267 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif burpee 548 chest 267 267 body weight 267 1516 Land softly and immediately lower back into a squat position to begin the next repetition. 267
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 549 hip flexors 268 268 body weight 268 1517 Lie flat on your back with your knees bent and feet flat on the ground. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 550 lower back 268 268 body weight 268 1517 Lie flat on your back with your knees bent and feet flat on the ground. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 549 hip flexors 268 268 body weight 268 1518 Place your hands by your sides, palms facing down. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 550 lower back 268 268 body weight 268 1518 Place your hands by your sides, palms facing down. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 549 hip flexors 268 268 body weight 268 1519 Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 550 lower back 268 268 body weight 268 1519 Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 549 hip flexors 268 268 body weight 268 1520 At the top of the movement, squeeze your abs and pause for a moment. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 550 lower back 268 268 body weight 268 1520 At the top of the movement, squeeze your abs and pause for a moment. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 549 hip flexors 268 268 body weight 268 1521 Slowly lower your legs back down to the starting position. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 550 lower back 268 268 body weight 268 1521 Slowly lower your legs back down to the starting position. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 549 hip flexors 268 268 body weight 268 1522 Repeat for the desired number of repetitions. 268
268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif butt-ups 550 lower back 268 268 body weight 268 1522 Repeat for the desired number of repetitions. 268
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 551 hamstrings 269 269 body weight 269 1523 Sit on the floor with your legs extended in front of you. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 552 groin 269 269 body weight 269 1523 Sit on the floor with your legs extended in front of you. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 551 hamstrings 269 269 body weight 269 1524 Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 552 groin 269 269 body weight 269 1524 Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 551 hamstrings 269 269 body weight 269 1525 Hold onto your ankles or feet with your hands. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 552 groin 269 269 body weight 269 1525 Hold onto your ankles or feet with your hands. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 551 hamstrings 269 269 body weight 269 1526 Sit up tall and lengthen your spine. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 552 groin 269 269 body weight 269 1526 Sit up tall and lengthen your spine. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 551 hamstrings 269 269 body weight 269 1527 Gently press your knees down towards the floor, feeling a stretch in your inner thighs. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 552 groin 269 269 body weight 269 1527 Gently press your knees down towards the floor, feeling a stretch in your inner thighs. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 551 hamstrings 269 269 body weight 269 1528 Hold this position for a few breaths. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 552 groin 269 269 body weight 269 1528 Hold this position for a few breaths. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 551 hamstrings 269 269 body weight 269 1529 To release, slowly bring your knees back up and extend your legs. 269
269 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif butterfly yoga pose 552 groin 269 269 body weight 269 1529 To release, slowly bring your knees back up and extend your legs. 269
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 553 triceps 270 270 cable 270 1530 Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 554 upper back 270 270 cable 270 1530 Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 553 triceps 270 270 cable 270 1531 Position your hands at shoulder height, with your palms facing forward. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 554 upper back 270 270 cable 270 1531 Position your hands at shoulder height, with your palms facing forward. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 553 triceps 270 270 cable 270 1532 Keep your core engaged and your back straight. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 554 upper back 270 270 cable 270 1532 Keep your core engaged and your back straight. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 553 triceps 270 270 cable 270 1533 Press one handle up and forward until your arm is fully extended. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 554 upper back 270 270 cable 270 1533 Press one handle up and forward until your arm is fully extended. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 553 triceps 270 270 cable 270 1534 Pause for a moment at the top, then slowly lower the handle back to the starting position. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 554 upper back 270 270 cable 270 1534 Pause for a moment at the top, then slowly lower the handle back to the starting position. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 553 triceps 270 270 cable 270 1535 Repeat with the other arm. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 554 upper back 270 270 cable 270 1535 Repeat with the other arm. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 553 triceps 270 270 cable 270 1536 Alternate between arms for the desired number of repetitions. 270
270 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif cable alternate shoulder press 554 upper back 270 270 cable 270 1536 Alternate between arms for the desired number of repetitions. 270
271 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif cable alternate triceps extension 555 shoulders 271 271 cable 271 1537 Stand facing the cable machine with your feet shoulder-width apart. 271
271 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif cable alternate triceps extension 555 shoulders 271 271 cable 271 1538 Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle. 271
271 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif cable alternate triceps extension 555 shoulders 271 271 cable 271 1539 Keep your upper arm stationary and extend your forearm backward, fully straightening your arm. 271
271 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif cable alternate triceps extension 555 shoulders 271 271 cable 271 1540 Pause for a moment, then slowly return to the starting position. 271
271 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif cable alternate triceps extension 555 shoulders 271 271 cable 271 1541 Repeat with your left arm. 271
271 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif cable alternate triceps extension 555 shoulders 271 271 cable 271 1542 Continue alternating arms for the desired number of repetitions. 271
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 556 glutes 272 272 cable 272 1543 Adjust the cable machine so that the ankle attachment is at the lowest setting. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 557 calves 272 272 cable 272 1543 Adjust the cable machine so that the ankle attachment is at the lowest setting. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 556 glutes 272 272 cable 272 1544 Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 557 calves 272 272 cable 272 1544 Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 556 glutes 272 272 cable 272 1545 Hold onto the handles of the bench for stability. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 557 calves 272 272 cable 272 1545 Hold onto the handles of the bench for stability. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 556 glutes 272 272 cable 272 1546 Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 557 calves 272 272 cable 272 1546 Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 556 glutes 272 272 cable 272 1547 Pause for a moment at the top of the movement, squeezing your hamstrings. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 557 calves 272 272 cable 272 1547 Pause for a moment at the top of the movement, squeezing your hamstrings. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 556 glutes 272 272 cable 272 1548 Inhale and slowly lower your legs back to the starting position. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 557 calves 272 272 cable 272 1548 Inhale and slowly lower your legs back to the starting position. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 556 glutes 272 272 cable 272 1549 Repeat for the desired number of repetitions. 272
272 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif cable assisted inverse leg curl 557 calves 272 272 cable 272 1549 Repeat for the desired number of repetitions. 272
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 558 biceps 273 273 cable 273 1550 Adjust the cable pulley to a high position and attach a straight bar. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 559 rhomboids 273 273 cable 273 1550 Adjust the cable pulley to a high position and attach a straight bar. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 560 rear deltoids 273 273 cable 273 1550 Adjust the cable pulley to a high position and attach a straight bar. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 558 biceps 273 273 cable 273 1551 Sit facing the cable machine with your feet flat on the ground and your knees slightly bent. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 559 rhomboids 273 273 cable 273 1551 Sit facing the cable machine with your feet flat on the ground and your knees slightly bent. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 560 rear deltoids 273 273 cable 273 1551 Sit facing the cable machine with your feet flat on the ground and your knees slightly bent. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 558 biceps 273 273 cable 273 1552 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 559 rhomboids 273 273 cable 273 1552 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 560 rear deltoids 273 273 cable 273 1552 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 558 biceps 273 273 cable 273 1553 Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 559 rhomboids 273 273 cable 273 1553 Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 560 rear deltoids 273 273 cable 273 1553 Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 558 biceps 273 273 cable 273 1554 Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 559 rhomboids 273 273 cable 273 1554 Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 560 rear deltoids 273 273 cable 273 1554 Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 558 biceps 273 273 cable 273 1555 Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 559 rhomboids 273 273 cable 273 1555 Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 560 rear deltoids 273 273 cable 273 1555 Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 558 biceps 273 273 cable 273 1556 Repeat for the desired number of repetitions. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 559 rhomboids 273 273 cable 273 1556 Repeat for the desired number of repetitions. 273
273 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif cable bar lateral pulldown 560 rear deltoids 273 273 cable 273 1556 Repeat for the desired number of repetitions. 273
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 561 triceps 274 274 cable 274 1557 Adjust the cable machine to chest height and attach the handles. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 562 shoulders 274 274 cable 274 1557 Adjust the cable machine to chest height and attach the handles. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 561 triceps 274 274 cable 274 1558 Stand facing away from the machine with your feet shoulder-width apart. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 562 shoulders 274 274 cable 274 1558 Stand facing away from the machine with your feet shoulder-width apart. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 561 triceps 274 274 cable 274 1559 Grasp the handles with an overhand grip and step forward to create tension in the cables. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 562 shoulders 274 274 cable 274 1559 Grasp the handles with an overhand grip and step forward to create tension in the cables. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 561 triceps 274 274 cable 274 1560 Position your feet firmly on the ground and engage your core. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 562 shoulders 274 274 cable 274 1560 Position your feet firmly on the ground and engage your core. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 561 triceps 274 274 cable 274 1561 Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 562 shoulders 274 274 cable 274 1561 Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 561 triceps 274 274 cable 274 1562 Push the handles forward, extending your arms fully in front of you. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 562 shoulders 274 274 cable 274 1562 Push the handles forward, extending your arms fully in front of you. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 561 triceps 274 274 cable 274 1563 Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 562 shoulders 274 274 cable 274 1563 Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 561 triceps 274 274 cable 274 1564 Repeat for the desired number of repetitions. 274
274 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif cable bench press 562 shoulders 274 274 cable 274 1564 Repeat for the desired number of repetitions. 274
275 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif cable close grip curl 563 forearms 275 275 cable 275 1565 Attach a straight bar to a low pulley cable machine. 275
275 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif cable close grip curl 563 forearms 275 275 cable 275 1566 Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. 275
275 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif cable close grip curl 563 forearms 275 275 cable 275 1567 Grasp the bar with an underhand grip, hands shoulder-width apart. 275
275 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif cable close grip curl 563 forearms 275 275 cable 275 1568 Keep your elbows close to your sides and your upper arms stationary throughout the exercise. 275
275 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif cable close grip curl 563 forearms 275 275 cable 275 1569 Exhale and curl the bar up towards your shoulders, contracting your biceps. 275
275 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif cable close grip curl 563 forearms 275 275 cable 275 1570 Pause for a moment at the top of the movement, squeezing your biceps. 275
275 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif cable close grip curl 563 forearms 275 275 cable 275 1571 Inhale and slowly lower the bar back to the starting position, fully extending your arms. 275
275 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif cable close grip curl 563 forearms 275 275 cable 275 1572 Repeat for the desired number of repetitions. 275
276 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif cable concentration curl 564 forearms 276 276 cable 276 1573 Sit on a bench or chair with your feet flat on the floor and your knees slightly bent. 276
276 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif cable concentration curl 564 forearms 276 276 cable 276 1574 Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh. 276
276 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif cable concentration curl 564 forearms 276 276 cable 276 1575 Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps. 276
276 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif cable concentration curl 564 forearms 276 276 cable 276 1576 Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position. 276
276 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif cable concentration curl 564 forearms 276 276 cable 276 1577 Repeat for the desired number of repetitions, then switch arms. 276
277 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif cable concentration extension (on knee) 565 forearms 277 277 cable 277 1578 Sit on a bench or chair with your knees bent and feet flat on the ground. 277
277 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif cable concentration extension (on knee) 565 forearms 277 277 cable 277 1579 Hold the cable handle with your right hand and place your elbow on the inside of your right knee. 277
277 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif cable concentration extension (on knee) 565 forearms 277 277 cable 277 1580 Extend your arm fully, keeping your elbow stationary and close to your knee. 277
277 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif cable concentration extension (on knee) 565 forearms 277 277 cable 277 1581 Pause for a moment at the top, then slowly lower your arm back to the starting position. 277
277 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif cable concentration extension (on knee) 565 forearms 277 277 cable 277 1582 Repeat for the desired number of repetitions, then switch sides. 277
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 566 biceps 278 278 cable 278 1583 Attach a cable handle to each side of a cable machine at shoulder height. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 567 rhomboids 278 278 cable 278 1583 Attach a cable handle to each side of a cable machine at shoulder height. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 568 rear deltoids 278 278 cable 278 1583 Attach a cable handle to each side of a cable machine at shoulder height. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 566 biceps 278 278 cable 278 1584 Stand in the middle of the machine with your feet shoulder-width apart. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 567 rhomboids 278 278 cable 278 1584 Stand in the middle of the machine with your feet shoulder-width apart. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 568 rear deltoids 278 278 cable 278 1584 Stand in the middle of the machine with your feet shoulder-width apart. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 566 biceps 278 278 cable 278 1585 Grasp the handles with an overhand grip and step back to create tension in the cables. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 567 rhomboids 278 278 cable 278 1585 Grasp the handles with an overhand grip and step back to create tension in the cables. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 568 rear deltoids 278 278 cable 278 1585 Grasp the handles with an overhand grip and step back to create tension in the cables. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 566 biceps 278 278 cable 278 1586 Lean forward slightly from the hips, keeping your back straight and your chest up. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 567 rhomboids 278 278 cable 278 1586 Lean forward slightly from the hips, keeping your back straight and your chest up. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 568 rear deltoids 278 278 cable 278 1586 Lean forward slightly from the hips, keeping your back straight and your chest up. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 566 biceps 278 278 cable 278 1587 Pull the handles down and across your body, squeezing your shoulder blades together. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 567 rhomboids 278 278 cable 278 1587 Pull the handles down and across your body, squeezing your shoulder blades together. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 568 rear deltoids 278 278 cable 278 1587 Pull the handles down and across your body, squeezing your shoulder blades together. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 566 biceps 278 278 cable 278 1588 Pause for a moment at the bottom of the movement, then slowly return to the starting position. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 567 rhomboids 278 278 cable 278 1588 Pause for a moment at the bottom of the movement, then slowly return to the starting position. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 568 rear deltoids 278 278 cable 278 1588 Pause for a moment at the bottom of the movement, then slowly return to the starting position. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 566 biceps 278 278 cable 278 1589 Repeat for the desired number of repetitions. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 567 rhomboids 278 278 cable 278 1589 Repeat for the desired number of repetitions. 278
278 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif cable cross-over lateral pulldown 568 rear deltoids 278 278 cable 278 1589 Repeat for the desired number of repetitions. 278
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 569 rhomboids 279 279 cable 279 1590 Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 570 trapezius 279 279 cable 279 1590 Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 569 rhomboids 279 279 cable 279 1591 Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 570 trapezius 279 279 cable 279 1591 Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 569 rhomboids 279 279 cable 279 1592 Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 570 trapezius 279 279 cable 279 1592 Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 569 rhomboids 279 279 cable 279 1593 With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 570 trapezius 279 279 cable 279 1593 With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 569 rhomboids 279 279 cable 279 1594 Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 570 trapezius 279 279 cable 279 1594 Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 569 rhomboids 279 279 cable 279 1595 Repeat for the desired number of repetitions. 279
279 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif cable cross-over revers fly 570 trapezius 279 279 cable 279 1595 Repeat for the desired number of repetitions. 279
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 571 deltoids 280 280 cable 280 1596 Adjust the cable pulleys to chest height. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 572 triceps 280 280 cable 280 1596 Adjust the cable pulleys to chest height. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 571 deltoids 280 280 cable 280 1597 Stand in the center of the cable machine with one foot in front of the other. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 572 triceps 280 280 cable 280 1597 Stand in the center of the cable machine with one foot in front of the other. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 571 deltoids 280 280 cable 280 1598 Grasp the handles with your palms facing down and your arms extended out to the sides. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 572 triceps 280 280 cable 280 1598 Grasp the handles with your palms facing down and your arms extended out to the sides. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 571 deltoids 280 280 cable 280 1599 Take a step forward, keeping your arms slightly bent. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 572 triceps 280 280 cable 280 1599 Take a step forward, keeping your arms slightly bent. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 571 deltoids 280 280 cable 280 1600 With a slight bend in your elbows, bring your hands together in front of your chest. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 572 triceps 280 280 cable 280 1600 With a slight bend in your elbows, bring your hands together in front of your chest. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 571 deltoids 280 280 cable 280 1601 Pause for a moment, then slowly return your arms back to the starting position. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 572 triceps 280 280 cable 280 1601 Pause for a moment, then slowly return your arms back to the starting position. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 571 deltoids 280 280 cable 280 1602 Repeat for the desired number of repetitions. 280
280 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif cable cross-over variation 572 triceps 280 280 cable 280 1602 Repeat for the desired number of repetitions. 280
281 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif cable curl 573 forearms 281 281 cable 281 1603 Stand facing the cable machine with your feet shoulder-width apart. 281
281 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif cable curl 573 forearms 281 281 cable 281 1604 Grasp the cable attachment with an underhand grip, palms facing up. 281
281 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif cable curl 573 forearms 281 281 cable 281 1605 Keep your elbows close to your sides and your upper arms stationary. 281
281 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif cable curl 573 forearms 281 281 cable 281 1606 Exhale and curl the cable attachment towards your shoulders, contracting your biceps. 281
281 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif cable curl 573 forearms 281 281 cable 281 1607 Pause for a moment at the top of the movement, squeezing your biceps. 281
281 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif cable curl 573 forearms 281 281 cable 281 1608 Inhale and slowly lower the cable attachment back to the starting position. 281
281 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif cable curl 573 forearms 281 281 cable 281 1609 Repeat for the desired number of repetitions. 281
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 574 hamstrings 282 282 cable 282 1610 Stand facing the cable machine with your feet shoulder-width apart. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 575 quadriceps 282 282 cable 282 1610 Stand facing the cable machine with your feet shoulder-width apart. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 576 lower back 282 282 cable 282 1610 Stand facing the cable machine with your feet shoulder-width apart. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 574 hamstrings 282 282 cable 282 1611 Bend at the hips and knees, lowering your torso until your back is parallel to the ground. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 575 quadriceps 282 282 cable 282 1611 Bend at the hips and knees, lowering your torso until your back is parallel to the ground. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 576 lower back 282 282 cable 282 1611 Bend at the hips and knees, lowering your torso until your back is parallel to the ground. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 574 hamstrings 282 282 cable 282 1612 Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 575 quadriceps 282 282 cable 282 1612 Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 576 lower back 282 282 cable 282 1612 Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 574 hamstrings 282 282 cable 282 1613 Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 575 quadriceps 282 282 cable 282 1613 Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 576 lower back 282 282 cable 282 1613 Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 574 hamstrings 282 282 cable 282 1614 Pause for a moment at the top, then slowly lower the cable handles back down to the starting position. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 575 quadriceps 282 282 cable 282 1614 Pause for a moment at the top, then slowly lower the cable handles back down to the starting position. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 576 lower back 282 282 cable 282 1614 Pause for a moment at the top, then slowly lower the cable handles back down to the starting position. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 574 hamstrings 282 282 cable 282 1615 Repeat for the desired number of repetitions. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 575 quadriceps 282 282 cable 282 1615 Repeat for the desired number of repetitions. 282
282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif cable deadlift 576 lower back 282 282 cable 282 1615 Repeat for the desired number of repetitions. 282
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 577 shoulders 283 283 cable 283 1616 Adjust the cable machine to a decline position. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 578 triceps 283 283 cable 283 1616 Adjust the cable machine to a decline position. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 577 shoulders 283 283 cable 283 1617 Stand facing away from the machine with your feet shoulder-width apart. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 578 triceps 283 283 cable 283 1617 Stand facing away from the machine with your feet shoulder-width apart. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 577 shoulders 283 283 cable 283 1618 Hold the handles with your palms facing forward and your arms extended straight out in front of you. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 578 triceps 283 283 cable 283 1618 Hold the handles with your palms facing forward and your arms extended straight out in front of you. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 577 shoulders 283 283 cable 283 1619 Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 578 triceps 283 283 cable 283 1619 Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 577 shoulders 283 283 cable 283 1620 Pause for a moment at the fully extended position, then slowly return to the starting position. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 578 triceps 283 283 cable 283 1620 Pause for a moment at the fully extended position, then slowly return to the starting position. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 577 shoulders 283 283 cable 283 1621 Repeat for the desired number of repetitions. 283
283 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif cable decline fly 578 triceps 283 283 cable 283 1621 Repeat for the desired number of repetitions. 283
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 579 triceps 284 284 cable 284 1622 Adjust the cable machine to a decline position. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 580 shoulders 284 284 cable 284 1622 Adjust the cable machine to a decline position. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 579 triceps 284 284 cable 284 1623 Stand facing away from the machine and grab the handle with one hand. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 580 shoulders 284 284 cable 284 1623 Stand facing away from the machine and grab the handle with one hand. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 579 triceps 284 284 cable 284 1624 Position yourself with your back against the decline bench and your arm extended straight in front of you. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 580 shoulders 284 284 cable 284 1624 Position yourself with your back against the decline bench and your arm extended straight in front of you. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 579 triceps 284 284 cable 284 1625 Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 580 shoulders 284 284 cable 284 1625 Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 579 triceps 284 284 cable 284 1626 Pause for a moment at the bottom, then push the handle back up to the starting position. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 580 shoulders 284 284 cable 284 1626 Pause for a moment at the bottom, then push the handle back up to the starting position. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 579 triceps 284 284 cable 284 1627 Repeat for the desired number of repetitions, then switch arms. 284
284 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif cable decline one arm press 580 shoulders 284 284 cable 284 1627 Repeat for the desired number of repetitions, then switch arms. 284
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 581 triceps 285 285 cable 285 1628 Adjust the cable machine to a decline position. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 582 shoulders 285 285 cable 285 1628 Adjust the cable machine to a decline position. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 581 triceps 285 285 cable 285 1629 Sit on the decline bench facing the cable machine. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 582 shoulders 285 285 cable 285 1629 Sit on the decline bench facing the cable machine. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 581 triceps 285 285 cable 285 1630 Grasp the handles with an overhand grip and position them at chest level. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 582 shoulders 285 285 cable 285 1630 Grasp the handles with an overhand grip and position them at chest level. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 581 triceps 285 285 cable 285 1631 Keep your feet flat on the ground and your back firmly against the bench. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 582 shoulders 285 285 cable 285 1631 Keep your feet flat on the ground and your back firmly against the bench. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 581 triceps 285 285 cable 285 1632 Exhale and push the handles away from your body, extending your arms fully. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 582 shoulders 285 285 cable 285 1632 Exhale and push the handles away from your body, extending your arms fully. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 581 triceps 285 285 cable 285 1633 Pause for a moment at the end of the movement, squeezing your chest muscles. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 582 shoulders 285 285 cable 285 1633 Pause for a moment at the end of the movement, squeezing your chest muscles. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 581 triceps 285 285 cable 285 1634 Inhale and slowly return the handles back to the starting position. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 582 shoulders 285 285 cable 285 1634 Inhale and slowly return the handles back to the starting position. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 581 triceps 285 285 cable 285 1635 Repeat for the desired number of repetitions. 285
285 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif cable decline press 582 shoulders 285 285 cable 285 1635 Repeat for the desired number of repetitions. 285
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 583 biceps 286 286 cable 286 1636 Sit on the decline bench facing the cable machine with your feet securely placed on the footrests. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 584 forearms 286 286 cable 286 1636 Sit on the decline bench facing the cable machine with your feet securely placed on the footrests. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 583 biceps 286 286 cable 286 1637 Grasp the cable attachment with a wide overhand grip, palms facing down. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 584 forearms 286 286 cable 286 1637 Grasp the cable attachment with a wide overhand grip, palms facing down. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 583 biceps 286 286 cable 286 1638 Lean back slightly, keeping your back straight and your core engaged. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 584 forearms 286 286 cable 286 1638 Lean back slightly, keeping your back straight and your core engaged. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 583 biceps 286 286 cable 286 1639 Pull the cable towards your lower chest, squeezing your shoulder blades together. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 584 forearms 286 286 cable 286 1639 Pull the cable towards your lower chest, squeezing your shoulder blades together. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 583 biceps 286 286 cable 286 1640 Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 584 forearms 286 286 cable 286 1640 Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 583 biceps 286 286 cable 286 1641 Repeat for the desired number of repetitions. 286
286 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif cable decline seated wide-grip row 584 forearms 286 286 cable 286 1641 Repeat for the desired number of repetitions. 286
287 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif cable drag curl 585 forearms 287 287 cable 287 1642 Stand facing a cable machine with your feet shoulder-width apart. 287
287 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif cable drag curl 585 forearms 287 287 cable 287 1643 Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended. 287
287 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif cable drag curl 585 forearms 287 287 cable 287 1644 Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps. 287
287 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif cable drag curl 585 forearms 287 287 cable 287 1645 Pause for a moment at the top of the movement, squeezing your biceps. 287
287 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif cable drag curl 585 forearms 287 287 cable 287 1646 Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms. 287
287 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif cable drag curl 585 forearms 287 287 cable 287 1647 Repeat for the desired number of repetitions. 287
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 586 biceps 288 288 cable 288 1648 Sit on the floor with your legs extended and your back straight. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 587 forearms 288 288 cable 288 1648 Sit on the floor with your legs extended and your back straight. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 586 biceps 288 288 cable 288 1649 Attach a cable handle to a low pulley and position the cable machine behind you. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 587 forearms 288 288 cable 288 1649 Attach a cable handle to a low pulley and position the cable machine behind you. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 586 biceps 288 288 cable 288 1650 Grasp the handle with a wide overhand grip, palms facing down. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 587 forearms 288 288 cable 288 1650 Grasp the handle with a wide overhand grip, palms facing down. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 586 biceps 288 288 cable 288 1651 Lean back slightly, keeping your back straight and your chest lifted. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 587 forearms 288 288 cable 288 1651 Lean back slightly, keeping your back straight and your chest lifted. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 586 biceps 288 288 cable 288 1652 Pull the handle towards your waist, squeezing your shoulder blades together. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 587 forearms 288 288 cable 288 1652 Pull the handle towards your waist, squeezing your shoulder blades together. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 586 biceps 288 288 cable 288 1653 Pause for a moment at the top of the movement, then slowly release the handle back to the starting position. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 587 forearms 288 288 cable 288 1653 Pause for a moment at the top of the movement, then slowly release the handle back to the starting position. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 586 biceps 288 288 cable 288 1654 Repeat for the desired number of repetitions. 288
288 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif cable floor seated wide-grip row 587 forearms 288 288 cable 288 1654 Repeat for the desired number of repetitions. 288
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 588 triceps 289 289 cable 289 1655 Stand with your feet shoulder-width apart and your knees slightly bent. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 589 forearms 289 289 cable 289 1655 Stand with your feet shoulder-width apart and your knees slightly bent. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 588 triceps 289 289 cable 289 1656 Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 589 forearms 289 289 cable 289 1656 Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 588 triceps 289 289 cable 289 1657 Keeping your arms straight, raise the cable handle up to shoulder level. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 589 forearms 289 289 cable 289 1657 Keeping your arms straight, raise the cable handle up to shoulder level. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 588 triceps 289 289 cable 289 1658 Pause for a moment at the top, then slowly lower the cable handle back down to the starting position. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 589 forearms 289 289 cable 289 1658 Pause for a moment at the top, then slowly lower the cable handle back down to the starting position. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 588 triceps 289 289 cable 289 1659 Repeat for the desired number of repetitions. 289
289 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif cable forward raise 589 forearms 289 289 cable 289 1659 Repeat for the desired number of repetitions. 289
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 590 triceps 290 290 cable 290 1660 Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 591 forearms 290 290 cable 290 1660 Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 590 triceps 290 290 cable 290 1661 Keep your back straight and your core engaged. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 591 forearms 290 290 cable 290 1661 Keep your back straight and your core engaged. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 590 triceps 290 290 cable 290 1662 Raise the cable handle in front of you, keeping your arms straight and your palms facing down. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 591 forearms 290 290 cable 290 1662 Raise the cable handle in front of you, keeping your arms straight and your palms facing down. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 590 triceps 290 290 cable 290 1663 Continue lifting until your arms are parallel to the floor. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 591 forearms 290 290 cable 290 1663 Continue lifting until your arms are parallel to the floor. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 590 triceps 290 290 cable 290 1664 Pause for a moment at the top, then slowly lower the cable handle back to the starting position. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 591 forearms 290 290 cable 290 1664 Pause for a moment at the top, then slowly lower the cable handle back to the starting position. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 590 triceps 290 290 cable 290 1665 Repeat for the desired number of repetitions. 290
290 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif cable front raise 591 forearms 290 290 cable 290 1665 Repeat for the desired number of repetitions. 290
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 592 trapezius 291 291 cable 291 1666 Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 593 biceps 291 291 cable 291 1666 Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 592 trapezius 291 291 cable 291 1667 Keep your back straight and your core engaged. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 593 biceps 291 291 cable 291 1667 Keep your back straight and your core engaged. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 592 trapezius 291 291 cable 291 1668 Raise the cable handle in front of you, keeping your arms straight and your palms facing down. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 593 biceps 291 291 cable 291 1668 Raise the cable handle in front of you, keeping your arms straight and your palms facing down. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 592 trapezius 291 291 cable 291 1669 Continue lifting until your arms are parallel to the floor. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 593 biceps 291 291 cable 291 1669 Continue lifting until your arms are parallel to the floor. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 592 trapezius 291 291 cable 291 1670 Pause for a moment at the top, then slowly lower the cable handle back to the starting position. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 593 biceps 291 291 cable 291 1670 Pause for a moment at the top, then slowly lower the cable handle back to the starting position. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 592 trapezius 291 291 cable 291 1671 Repeat for the desired number of repetitions. 291
291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif cable front shoulder raise 593 biceps 291 291 cable 291 1671 Repeat for the desired number of repetitions. 291
292 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif cable hammer curl (with rope) 594 forearms 292 292 cable 292 1672 Stand upright with your feet shoulder-width apart and a slight bend in your knees. 292
292 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif cable hammer curl (with rope) 594 forearms 292 292 cable 292 1673 Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended. 292
292 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif cable hammer curl (with rope) 594 forearms 292 292 cable 292 1674 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 292
292 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif cable hammer curl (with rope) 594 forearms 292 292 cable 292 1675 Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level. 292
292 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif cable hammer curl (with rope) 594 forearms 292 292 cable 292 1676 Hold the contracted position for a brief pause as you squeeze your biceps. 292
292 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif cable hammer curl (with rope) 594 forearms 292 292 cable 292 1677 Inhale and slowly begin to lower the cable rope attachment back to the starting position. 292
292 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif cable hammer curl (with rope) 594 forearms 292 292 cable 292 1678 Repeat for the desired number of repetitions. 292
293 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif cable high pulley overhead tricep extension 595 shoulders 293 293 cable 293 1679 Attach a rope to a high pulley and stand facing away from the machine. 293
293 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif cable high pulley overhead tricep extension 595 shoulders 293 293 cable 293 1680 Grasp the rope with both hands and extend your arms overhead. 293
293 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif cable high pulley overhead tricep extension 595 shoulders 293 293 cable 293 1681 Keep your elbows close to your head and your upper arms stationary. 293
293 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif cable high pulley overhead tricep extension 595 shoulders 293 293 cable 293 1682 Slowly lower the rope behind your head by bending your elbows. 293
293 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif cable high pulley overhead tricep extension 595 shoulders 293 293 cable 293 1683 Pause for a moment, then extend your arms back to the starting position. 293
293 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif cable high pulley overhead tricep extension 595 shoulders 293 293 cable 293 1684 Repeat for the desired number of repetitions. 293
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 596 biceps 294 294 cable 294 1685 Attach a straight bar to a cable machine at chest height. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 597 shoulders 294 294 cable 294 1685 Attach a straight bar to a cable machine at chest height. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 596 biceps 294 294 cable 294 1686 Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 597 shoulders 294 294 cable 294 1686 Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 596 biceps 294 294 cable 294 1687 Sit back on your heels, keeping your back straight and your core engaged. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 597 shoulders 294 294 cable 294 1687 Sit back on your heels, keeping your back straight and your core engaged. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 596 biceps 294 294 cable 294 1688 Pull the bar towards your upper abdomen, squeezing your shoulder blades together. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 597 shoulders 294 294 cable 294 1688 Pull the bar towards your upper abdomen, squeezing your shoulder blades together. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 596 biceps 294 294 cable 294 1689 Pause for a moment at the top of the movement, then slowly release the bar back to the starting position. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 597 shoulders 294 294 cable 294 1689 Pause for a moment at the top of the movement, then slowly release the bar back to the starting position. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 596 biceps 294 294 cable 294 1690 Repeat for the desired number of repetitions. 294
294 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif cable high row (kneeling) 597 shoulders 294 294 cable 294 1690 Repeat for the desired number of repetitions. 294
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 598 glutes 295 295 cable 295 1691 Attach the ankle cuff to your ankle and stand facing the cable machine. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 599 quadriceps 295 295 cable 295 1691 Attach the ankle cuff to your ankle and stand facing the cable machine. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 598 glutes 295 295 cable 295 1692 Position yourself far enough away from the machine so that there is tension on the cable. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 599 quadriceps 295 295 cable 295 1692 Position yourself far enough away from the machine so that there is tension on the cable. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 598 glutes 295 295 cable 295 1693 Place your hands on the machine for support. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 599 quadriceps 295 295 cable 295 1693 Place your hands on the machine for support. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 598 glutes 295 295 cable 295 1694 Keeping your leg straight, slowly move your leg across your body towards the midline. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 599 quadriceps 295 295 cable 295 1694 Keeping your leg straight, slowly move your leg across your body towards the midline. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 598 glutes 295 295 cable 295 1695 Pause for a moment at the end of the movement, then slowly return to the starting position. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 599 quadriceps 295 295 cable 295 1695 Pause for a moment at the end of the movement, then slowly return to the starting position. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 598 glutes 295 295 cable 295 1696 Repeat for the desired number of repetitions. 295
295 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif cable hip adduction 599 quadriceps 295 295 cable 295 1696 Repeat for the desired number of repetitions. 295
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 600 deltoids 296 296 cable 296 1697 Adjust the bench to a 45-degree incline. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 601 triceps 296 296 cable 296 1697 Adjust the bench to a 45-degree incline. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 600 deltoids 296 296 cable 296 1698 Attach the cable handles to the high pulleys. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 601 triceps 296 296 cable 296 1698 Attach the cable handles to the high pulleys. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 600 deltoids 296 296 cable 296 1699 Sit on the bench facing the cable machine with your feet flat on the ground. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 601 triceps 296 296 cable 296 1699 Sit on the bench facing the cable machine with your feet flat on the ground. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 600 deltoids 296 296 cable 296 1700 Grasp the handles with an overhand grip and bring them to shoulder height. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 601 triceps 296 296 cable 296 1700 Grasp the handles with an overhand grip and bring them to shoulder height. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 600 deltoids 296 296 cable 296 1701 Push the handles forward and upward until your arms are fully extended. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 601 triceps 296 296 cable 296 1701 Push the handles forward and upward until your arms are fully extended. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 600 deltoids 296 296 cable 296 1702 Pause for a moment, then slowly lower the handles back to the starting position. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 601 triceps 296 296 cable 296 1702 Pause for a moment, then slowly lower the handles back to the starting position. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 600 deltoids 296 296 cable 296 1703 Repeat for the desired number of repetitions. 296
296 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif cable incline bench press 601 triceps 296 296 cable 296 1703 Repeat for the desired number of repetitions. 296
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 602 biceps 297 297 cable 297 1704 Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 603 rear deltoids 297 297 cable 297 1704 Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 602 biceps 297 297 cable 297 1705 Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 603 rear deltoids 297 297 cable 297 1705 Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 602 biceps 297 297 cable 297 1706 Grasp the cable handle with an overhand grip and extend your arms fully in front of you. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 603 rear deltoids 297 297 cable 297 1706 Grasp the cable handle with an overhand grip and extend your arms fully in front of you. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 602 biceps 297 297 cable 297 1707 Lean forward from your hips while keeping your back straight and your core engaged. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 603 rear deltoids 297 297 cable 297 1707 Lean forward from your hips while keeping your back straight and your core engaged. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 602 biceps 297 297 cable 297 1708 Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 603 rear deltoids 297 297 cable 297 1708 Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 602 biceps 297 297 cable 297 1709 Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 603 rear deltoids 297 297 cable 297 1709 Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 602 biceps 297 297 cable 297 1710 Repeat for the desired number of repetitions. 297
297 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif cable incline bench row 603 rear deltoids 297 297 cable 297 1710 Repeat for the desired number of repetitions. 297
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 604 deltoids 298 298 cable 298 1711 Adjust the cable machine to a low position and attach the handles. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 605 triceps 298 298 cable 298 1711 Adjust the cable machine to a low position and attach the handles. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 604 deltoids 298 298 cable 298 1712 Sit on an incline bench with your back against the pad and feet flat on the floor. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 605 triceps 298 298 cable 298 1712 Sit on an incline bench with your back against the pad and feet flat on the floor. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 604 deltoids 298 298 cable 298 1713 Grasp the handles with an overhand grip and extend your arms straight out in front of you. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 605 triceps 298 298 cable 298 1713 Grasp the handles with an overhand grip and extend your arms straight out in front of you. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 604 deltoids 298 298 cable 298 1714 Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 605 triceps 298 298 cable 298 1714 Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 604 deltoids 298 298 cable 298 1715 Pause for a moment at the fully extended position, then slowly return to the starting position. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 605 triceps 298 298 cable 298 1715 Pause for a moment at the fully extended position, then slowly return to the starting position. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 604 deltoids 298 298 cable 298 1716 Repeat for the desired number of repetitions. 298
298 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif cable incline fly 605 triceps 298 298 cable 298 1716 Repeat for the desired number of repetitions. 298
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1717 Set up a stability ball at an incline angle. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1717 Set up a stability ball at an incline angle. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1718 Attach the cable handles to the high pulleys of a cable machine. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1718 Attach the cable handles to the high pulleys of a cable machine. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1719 Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1719 Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1720 Grasp the cable handles with an overhand grip, palms facing forward. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1720 Grasp the cable handles with an overhand grip, palms facing forward. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1721 Lean forward slightly, keeping your back straight and core engaged. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1721 Lean forward slightly, keeping your back straight and core engaged. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1722 With a controlled motion, bring your arms out to the sides, keeping a slight bend in your elbows. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1722 With a controlled motion, bring your arms out to the sides, keeping a slight bend in your elbows. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1723 Continue the motion until your arms are parallel to the ground. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1723 Continue the motion until your arms are parallel to the ground. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1724 Pause for a moment, then slowly return to the starting position. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1724 Pause for a moment, then slowly return to the starting position. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 606 deltoids 299 299 cable 299 1725 Repeat for the desired number of repetitions. 299
299 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif cable incline fly (on stability ball) 607 triceps 299 299 cable 299 1725 Repeat for the desired number of repetitions. 299
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 608 triceps 300 300 cable 300 1726 Attach a straight bar to a high pulley cable machine. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 609 shoulders 300 300 cable 300 1726 Attach a straight bar to a high pulley cable machine. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 608 triceps 300 300 cable 300 1727 Stand facing away from the machine with your feet shoulder-width apart. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 609 shoulders 300 300 cable 300 1727 Stand facing away from the machine with your feet shoulder-width apart. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 608 triceps 300 300 cable 300 1728 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 609 shoulders 300 300 cable 300 1728 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 608 triceps 300 300 cable 300 1729 Lean forward slightly and keep your back straight. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 609 shoulders 300 300 cable 300 1729 Lean forward slightly and keep your back straight. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 608 triceps 300 300 cable 300 1730 Pull the bar down towards your thighs by extending your elbows. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 609 shoulders 300 300 cable 300 1730 Pull the bar down towards your thighs by extending your elbows. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 608 triceps 300 300 cable 300 1731 Pause for a moment at the bottom, then slowly return the bar to the starting position. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 609 shoulders 300 300 cable 300 1731 Pause for a moment at the bottom, then slowly return the bar to the starting position. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 608 triceps 300 300 cable 300 1732 Repeat for the desired number of repetitions. 300
300 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif cable incline pushdown 609 shoulders 300 300 cable 300 1732 Repeat for the desired number of repetitions. 300
301 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif cable incline triceps extension 610 shoulders 301 301 cable 301 1733 Adjust the cable machine to a low pulley position. 301
301 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif cable incline triceps extension 610 shoulders 301 301 cable 301 1734 Attach a straight bar to the cable. 301
301 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif cable incline triceps extension 610 shoulders 301 301 cable 301 1735 Stand facing away from the machine with your feet shoulder-width apart. 301
301 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif cable incline triceps extension 610 shoulders 301 301 cable 301 1736 Grasp the bar with an overhand grip and extend your arms straight overhead. 301
301 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif cable incline triceps extension 610 shoulders 301 301 cable 301 1737 Lean forward slightly, keeping your back straight and core engaged. 301
301 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif cable incline triceps extension 610 shoulders 301 301 cable 301 1738 Bend your elbows and lower the bar behind your head, keeping your upper arms close to your ears. 301
301 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif cable incline triceps extension 610 shoulders 301 301 cable 301 1739 Pause for a moment, then extend your arms back to the starting position. 301
301 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif cable incline triceps extension 610 shoulders 301 301 cable 301 1740 Repeat for the desired number of repetitions. 301
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 611 obliques 302 302 cable 302 1741 Stand facing the cable machine with your feet shoulder-width apart. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 612 shoulders 302 302 cable 302 1741 Stand facing the cable machine with your feet shoulder-width apart. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 611 obliques 302 302 cable 302 1742 Hold the cable handle with both hands at chest level, palms facing down. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 612 shoulders 302 302 cable 302 1742 Hold the cable handle with both hands at chest level, palms facing down. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 611 obliques 302 302 cable 302 1743 Engage your core and rotate your torso to the right, pulling the cable across your body. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 612 shoulders 302 302 cable 302 1743 Engage your core and rotate your torso to the right, pulling the cable across your body. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 611 obliques 302 302 cable 302 1744 As you rotate, pivot your back foot and allow your hips to rotate naturally. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 612 shoulders 302 302 cable 302 1744 As you rotate, pivot your back foot and allow your hips to rotate naturally. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 611 obliques 302 302 cable 302 1745 Extend your arms fully and finish the movement by flipping the cable handle over your shoulder. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 612 shoulders 302 302 cable 302 1745 Extend your arms fully and finish the movement by flipping the cable handle over your shoulder. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 611 obliques 302 302 cable 302 1746 Return to the starting position by reversing the movement, rotating your torso back to the center. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 612 shoulders 302 302 cable 302 1746 Return to the starting position by reversing the movement, rotating your torso back to the center. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 611 obliques 302 302 cable 302 1747 Repeat the movement on the opposite side. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 612 shoulders 302 302 cable 302 1747 Repeat the movement on the opposite side. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 611 obliques 302 302 cable 302 1748 Continue alternating sides for the desired number of repetitions. 302
302 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif cable judo flip 612 shoulders 302 302 cable 302 1748 Continue alternating sides for the desired number of repetitions. 302
303 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif cable kickback 613 shoulders 303 303 cable 303 1749 Stand facing a cable machine with your feet shoulder-width apart. 303
303 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif cable kickback 613 shoulders 303 303 cable 303 1750 Hold the cable handle with your right hand and step back to create tension in the cable. 303
303 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif cable kickback 613 shoulders 303 303 cable 303 1751 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 303
303 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif cable kickback 613 shoulders 303 303 cable 303 1752 Keep your upper arm close to your body and your elbow bent at a 90-degree angle. 303
303 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif cable kickback 613 shoulders 303 303 cable 303 1753 Extend your forearm backward, straightening your arm fully. 303
303 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif cable kickback 613 shoulders 303 303 cable 303 1754 Pause for a moment, then slowly return to the starting position. 303
303 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif cable kickback 613 shoulders 303 303 cable 303 1755 Repeat for the desired number of repetitions, then switch sides. 303
304 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif cable kneeling crunch 614 obliques 304 304 cable 304 1756 Attach a rope handle to a high pulley and kneel down facing away from the machine. 304
304 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif cable kneeling crunch 614 obliques 304 304 cable 304 1757 Hold the rope handle with both hands and place it behind your head, keeping your elbows out to the sides. 304
304 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif cable kneeling crunch 614 obliques 304 304 cable 304 1758 Keeping your hips stationary, flex your waist and crunch your torso down towards your thighs. 304
304 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif cable kneeling crunch 614 obliques 304 304 cable 304 1759 Pause for a moment at the bottom, then slowly return to the starting position. 304
304 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif cable kneeling crunch 614 obliques 304 304 cable 304 1760 Repeat for the desired number of repetitions. 304
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 615 trapezius 305 305 cable 305 1761 Attach a rope handle to a low cable pulley and kneel down facing the machine. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 617 biceps 305 305 cable 305 1761 Attach a rope handle to a low cable pulley and kneel down facing the machine. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 616 rhomboids 305 305 cable 305 1761 Attach a rope handle to a low cable pulley and kneel down facing the machine. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 615 trapezius 305 305 cable 305 1762 Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 617 biceps 305 305 cable 305 1762 Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 616 rhomboids 305 305 cable 305 1762 Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 615 trapezius 305 305 cable 305 1763 Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 617 biceps 305 305 cable 305 1763 Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 616 rhomboids 305 305 cable 305 1763 Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 615 trapezius 305 305 cable 305 1764 Squeeze your shoulder blades together at the end of the movement and hold for a brief pause. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 617 biceps 305 305 cable 305 1764 Squeeze your shoulder blades together at the end of the movement and hold for a brief pause. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 616 rhomboids 305 305 cable 305 1764 Squeeze your shoulder blades together at the end of the movement and hold for a brief pause. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 615 trapezius 305 305 cable 305 1765 Slowly release the tension and return to the starting position. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 617 biceps 305 305 cable 305 1765 Slowly release the tension and return to the starting position. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 616 rhomboids 305 305 cable 305 1765 Slowly release the tension and return to the starting position. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 615 trapezius 305 305 cable 305 1766 Repeat for the desired number of repetitions. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 617 biceps 305 305 cable 305 1766 Repeat for the desired number of repetitions. 305
305 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif cable kneeling rear delt row (with rope) (male) 616 rhomboids 305 305 cable 305 1766 Repeat for the desired number of repetitions. 305
306 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif cable kneeling triceps extension 618 shoulders 306 306 cable 306 1767 Attach a rope handle to a high pulley and kneel down facing the cable machine. 306
306 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif cable kneeling triceps extension 618 shoulders 306 306 cable 306 1768 Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head. 306
306 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif cable kneeling triceps extension 618 shoulders 306 306 cable 306 1769 Keep your elbows close to your head and your upper arms stationary throughout the exercise. 306
306 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif cable kneeling triceps extension 618 shoulders 306 306 cable 306 1770 Extend your forearms by contracting your triceps until your arms are fully extended. 306
306 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif cable kneeling triceps extension 618 shoulders 306 306 cable 306 1771 Pause for a moment, then slowly return to the starting position by bending your elbows. 306
306 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif cable kneeling triceps extension 618 shoulders 306 306 cable 306 1772 Repeat for the desired number of repetitions. 306
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 620 rhomboids 307 307 cable 307 1773 Sit on the lat pulldown machine with your knees positioned under the pads. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 619 biceps 307 307 cable 307 1773 Sit on the lat pulldown machine with your knees positioned under the pads. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 621 rear deltoids 307 307 cable 307 1773 Sit on the lat pulldown machine with your knees positioned under the pads. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 620 rhomboids 307 307 cable 307 1774 Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 619 biceps 307 307 cable 307 1774 Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 621 rear deltoids 307 307 cable 307 1774 Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 620 rhomboids 307 307 cable 307 1775 Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 619 biceps 307 307 cable 307 1775 Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 621 rear deltoids 307 307 cable 307 1775 Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 620 rhomboids 307 307 cable 307 1776 Pull the bar down towards your upper chest, squeezing your shoulder blades together. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 619 biceps 307 307 cable 307 1776 Pull the bar down towards your upper chest, squeezing your shoulder blades together. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 621 rear deltoids 307 307 cable 307 1776 Pull the bar down towards your upper chest, squeezing your shoulder blades together. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 620 rhomboids 307 307 cable 307 1777 Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 619 biceps 307 307 cable 307 1777 Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 621 rear deltoids 307 307 cable 307 1777 Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 620 rhomboids 307 307 cable 307 1778 Repeat for the desired number of repetitions. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 619 biceps 307 307 cable 307 1778 Repeat for the desired number of repetitions. 307
307 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif cable lat pulldown full range of motion 621 rear deltoids 307 307 cable 307 1778 Repeat for the desired number of repetitions. 307
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 622 biceps 308 308 cable 308 1779 Attach a rope attachment to the cable machine at a high position. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 623 forearms 308 308 cable 308 1779 Attach a rope attachment to the cable machine at a high position. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 622 biceps 308 308 cable 308 1780 Stand facing the machine with your feet shoulder-width apart. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 623 forearms 308 308 cable 308 1780 Stand facing the machine with your feet shoulder-width apart. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 622 biceps 308 308 cable 308 1781 Grasp the rope with an overhand grip, palms facing each other. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 623 forearms 308 308 cable 308 1781 Grasp the rope with an overhand grip, palms facing each other. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 622 biceps 308 308 cable 308 1782 Keep your back straight and lean slightly back. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 623 forearms 308 308 cable 308 1782 Keep your back straight and lean slightly back. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 622 biceps 308 308 cable 308 1783 Pull the rope down towards your sides, squeezing your shoulder blades together. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 623 forearms 308 308 cable 308 1783 Pull the rope down towards your sides, squeezing your shoulder blades together. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 622 biceps 308 308 cable 308 1784 Pause for a moment at the bottom of the movement. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 623 forearms 308 308 cable 308 1784 Pause for a moment at the bottom of the movement. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 622 biceps 308 308 cable 308 1785 Slowly release the tension and allow the rope to return to the starting position. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 623 forearms 308 308 cable 308 1785 Slowly release the tension and allow the rope to return to the starting position. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 622 biceps 308 308 cable 308 1786 Repeat for the desired number of repetitions. 308
308 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif cable lateral pulldown (with rope attachment) 623 forearms 308 308 cable 308 1786 Repeat for the desired number of repetitions. 308
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 624 biceps 309 309 cable 309 1787 Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 625 forearms 309 309 cable 309 1787 Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 624 biceps 309 309 cable 309 1788 Adjust the knee pad so that your thighs are secured under it. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 625 forearms 309 309 cable 309 1788 Adjust the knee pad so that your thighs are secured under it. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 624 biceps 309 309 cable 309 1789 Keep your back straight and lean back slightly. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 625 forearms 309 309 cable 309 1789 Keep your back straight and lean back slightly. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 624 biceps 309 309 cable 309 1790 Pull the v-bar down towards your upper chest while keeping your elbows close to your body. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 625 forearms 309 309 cable 309 1790 Pull the v-bar down towards your upper chest while keeping your elbows close to your body. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 624 biceps 309 309 cable 309 1791 Squeeze your back muscles at the bottom of the movement. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 625 forearms 309 309 cable 309 1791 Squeeze your back muscles at the bottom of the movement. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 624 biceps 309 309 cable 309 1792 Slowly return the v-bar to the starting position and repeat for the desired number of repetitions. 309
309 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif cable lateral pulldown with v-bar 625 forearms 309 309 cable 309 1792 Slowly return the v-bar to the starting position and repeat for the desired number of repetitions. 309
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 626 traps 310 310 cable 310 1793 Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 627 triceps 310 310 cable 310 1793 Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 626 traps 310 310 cable 310 1794 Keep your arms straight and your core engaged. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 627 triceps 310 310 cable 310 1794 Keep your arms straight and your core engaged. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 626 traps 310 310 cable 310 1795 Raise your arms out to the sides until they are parallel to the floor. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 627 triceps 310 310 cable 310 1795 Raise your arms out to the sides until they are parallel to the floor. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 626 traps 310 310 cable 310 1796 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 627 triceps 310 310 cable 310 1796 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 626 traps 310 310 cable 310 1797 Repeat for the desired number of repetitions. 310
310 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif cable lateral raise 627 triceps 310 310 cable 310 1797 Repeat for the desired number of repetitions. 310
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 629 triceps 311 311 cable 311 1798 Attach the handles to the low pulleys of a cable machine and select an appropriate weight. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 628 deltoids 311 311 cable 311 1798 Attach the handles to the low pulleys of a cable machine and select an appropriate weight. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 629 triceps 311 311 cable 311 1799 Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 628 deltoids 311 311 cable 311 1799 Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 629 triceps 311 311 cable 311 1800 Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 628 deltoids 311 311 cable 311 1800 Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 629 triceps 311 311 cable 311 1801 Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 628 deltoids 311 311 cable 311 1801 Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 629 triceps 311 311 cable 311 1802 Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 628 deltoids 311 311 cable 311 1802 Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 629 triceps 311 311 cable 311 1803 Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 628 deltoids 311 311 cable 311 1803 Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 629 triceps 311 311 cable 311 1804 Repeat for the desired number of repetitions. 311
311 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif cable low fly 628 deltoids 311 311 cable 311 1804 Repeat for the desired number of repetitions. 311
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 630 biceps 312 312 cable 312 1805 Sit on the machine with your feet flat on the footrests and your knees slightly bent. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 631 forearms 312 312 cable 312 1805 Sit on the machine with your feet flat on the footrests and your knees slightly bent. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 630 biceps 312 312 cable 312 1806 Grasp the handles with an overhand grip, palms facing down. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 631 forearms 312 312 cable 312 1806 Grasp the handles with an overhand grip, palms facing down. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 630 biceps 312 312 cable 312 1807 Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 631 forearms 312 312 cable 312 1807 Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 630 biceps 312 312 cable 312 1808 Pull the handles towards your body, squeezing your shoulder blades together. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 631 forearms 312 312 cable 312 1808 Pull the handles towards your body, squeezing your shoulder blades together. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 630 biceps 312 312 cable 312 1809 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 631 forearms 312 312 cable 312 1809 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 630 biceps 312 312 cable 312 1810 Repeat for the desired number of repetitions. 312
312 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif cable low seated row 631 forearms 312 312 cable 312 1810 Repeat for the desired number of repetitions. 312
313 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif cable lying bicep curl 632 forearms 313 313 cable 313 1811 Attach a straight bar to a low pulley cable machine. 313
313 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif cable lying bicep curl 632 forearms 313 313 cable 313 1812 Lie face up on a flat bench with your feet flat on the ground. 313
313 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif cable lying bicep curl 632 forearms 313 313 cable 313 1813 Grasp the bar with an underhand grip, hands shoulder-width apart. 313
313 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif cable lying bicep curl 632 forearms 313 313 cable 313 1814 Extend your arms fully, keeping your elbows close to your sides. 313
313 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif cable lying bicep curl 632 forearms 313 313 cable 313 1815 Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders. 313
313 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif cable lying bicep curl 632 forearms 313 313 cable 313 1816 Pause for a moment at the top, squeezing your biceps. 313
313 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif cable lying bicep curl 632 forearms 313 313 cable 313 1817 Inhale and slowly lower the bar back to the starting position, fully extending your arms. 313
313 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif cable lying bicep curl 632 forearms 313 313 cable 313 1818 Repeat for the desired number of repetitions. 313
314 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif cable lying close-grip curl 633 forearms 314 314 cable 314 1819 Attach a straight bar to a low pulley cable machine. 314
314 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif cable lying close-grip curl 633 forearms 314 314 cable 314 1820 Lie face up on a flat bench with your feet flat on the ground. 314
314 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif cable lying close-grip curl 633 forearms 314 314 cable 314 1821 Grasp the bar with an underhand grip, hands shoulder-width apart. 314
314 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif cable lying close-grip curl 633 forearms 314 314 cable 314 1822 Extend your arms fully, keeping your elbows close to your sides. 314
314 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif cable lying close-grip curl 633 forearms 314 314 cable 314 1823 Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps. 314
314 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif cable lying close-grip curl 633 forearms 314 314 cable 314 1824 Pause for a moment at the top, squeezing your biceps. 314
314 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif cable lying close-grip curl 633 forearms 314 314 cable 314 1825 Slowly lower the bar back to the starting position, fully extending your arms. 314
314 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif cable lying close-grip curl 633 forearms 314 314 cable 314 1826 Repeat for the desired number of repetitions. 314
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 634 triceps 315 315 cable 315 1827 Attach a rope to a cable machine and set the pulley at the highest position. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 635 shoulders 315 315 cable 315 1827 Attach a rope to a cable machine and set the pulley at the highest position. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 634 triceps 315 315 cable 315 1828 Lie down on a bench with your head towards the cable machine. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 635 shoulders 315 315 cable 315 1828 Lie down on a bench with your head towards the cable machine. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 634 triceps 315 315 cable 315 1829 Hold the rope with both hands and extend your arms straight up above your chest. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 635 shoulders 315 315 cable 315 1829 Hold the rope with both hands and extend your arms straight up above your chest. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 634 triceps 315 315 cable 315 1830 Keeping your arms straight, slowly lower the rope behind your head while maintaining control. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 635 shoulders 315 315 cable 315 1830 Keeping your arms straight, slowly lower the rope behind your head while maintaining control. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 634 triceps 315 315 cable 315 1831 Pause for a moment at the bottom, then slowly raise the rope back to the starting position. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 635 shoulders 315 315 cable 315 1831 Pause for a moment at the bottom, then slowly raise the rope back to the starting position. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 634 triceps 315 315 cable 315 1832 Repeat for the desired number of repetitions. 315
315 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif cable lying extension pullover (with rope attachment) 635 shoulders 315 315 cable 315 1832 Repeat for the desired number of repetitions. 315
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 637 triceps 316 316 cable 316 1833 Attach the handles to the cables and lie flat on a bench with your feet flat on the ground. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 636 deltoids 316 316 cable 316 1833 Attach the handles to the cables and lie flat on a bench with your feet flat on the ground. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 637 triceps 316 316 cable 316 1834 Hold the handles with your palms facing each other and your arms extended straight above your chest. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 636 deltoids 316 316 cable 316 1834 Hold the handles with your palms facing each other and your arms extended straight above your chest. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 637 triceps 316 316 cable 316 1835 Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 636 deltoids 316 316 cable 316 1835 Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 637 triceps 316 316 cable 316 1836 Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 636 deltoids 316 316 cable 316 1836 Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 637 triceps 316 316 cable 316 1837 Repeat for the desired number of repetitions. 316
316 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif cable lying fly 636 deltoids 316 316 cable 316 1837 Repeat for the desired number of repetitions. 316
317 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif cable lying triceps extension v. 2 638 shoulders 317 317 cable 317 1838 Attach a rope handle to a low pulley cable machine. 317
317 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif cable lying triceps extension v. 2 638 shoulders 317 317 cable 317 1839 Lie down on a flat bench facing up, with your head towards the cable machine. 317
317 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif cable lying triceps extension v. 2 638 shoulders 317 317 cable 317 1840 Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest. 317
317 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif cable lying triceps extension v. 2 638 shoulders 317 317 cable 317 1841 Keeping your upper arms stationary, slowly lower the rope handle towards your forehead by bending your elbows. 317
317 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif cable lying triceps extension v. 2 638 shoulders 317 317 cable 317 1842 Pause for a moment at the bottom, then extend your arms back up to the starting position. 317
317 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif cable lying triceps extension v. 2 638 shoulders 317 317 cable 317 1843 Repeat for the desired number of repetitions. 317
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 640 triceps 318 318 cable 318 1844 Attach cables to both sides of a cable machine at chest height. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 639 deltoids 318 318 cable 318 1844 Attach cables to both sides of a cable machine at chest height. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 640 triceps 318 318 cable 318 1845 Stand in the center of the machine with one foot slightly in front of the other. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 639 deltoids 318 318 cable 318 1845 Stand in the center of the machine with one foot slightly in front of the other. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 640 triceps 318 318 cable 318 1846 Grasp the handles with an overhand grip and extend your arms out to the sides. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 639 deltoids 318 318 cable 318 1846 Grasp the handles with an overhand grip and extend your arms out to the sides. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 640 triceps 318 318 cable 318 1847 Keep a slight bend in your elbows and maintain a slight forward lean. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 639 deltoids 318 318 cable 318 1847 Keep a slight bend in your elbows and maintain a slight forward lean. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 640 triceps 318 318 cable 318 1848 Engage your chest muscles and bring your arms forward in a sweeping motion. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 639 deltoids 318 318 cable 318 1848 Engage your chest muscles and bring your arms forward in a sweeping motion. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 640 triceps 318 318 cable 318 1849 Pause for a moment at the center, then slowly return your arms back to the starting position. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 639 deltoids 318 318 cable 318 1849 Pause for a moment at the center, then slowly return your arms back to the starting position. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 640 triceps 318 318 cable 318 1850 Repeat for the desired number of repetitions. 318
318 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif cable middle fly 639 deltoids 318 318 cable 318 1850 Repeat for the desired number of repetitions. 318
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 641 biceps 319 319 cable 319 1851 Stand facing a cable machine with your feet shoulder-width apart. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 642 forearms 319 319 cable 319 1851 Stand facing a cable machine with your feet shoulder-width apart. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 641 biceps 319 319 cable 319 1852 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 642 forearms 319 319 cable 319 1852 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 641 biceps 319 319 cable 319 1853 Grasp the cable handle with one hand, palm facing inward, and extend your arm fully. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 642 forearms 319 319 cable 319 1853 Grasp the cable handle with one hand, palm facing inward, and extend your arm fully. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 641 biceps 319 319 cable 319 1854 Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 642 forearms 319 319 cable 319 1854 Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 641 biceps 319 319 cable 319 1855 Pause for a moment, then slowly extend your arm back to the starting position. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 642 forearms 319 319 cable 319 1855 Pause for a moment, then slowly extend your arm back to the starting position. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 641 biceps 319 319 cable 319 1856 Repeat for the desired number of repetitions, then switch sides. 319
319 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif cable one arm bent over row 642 forearms 319 319 cable 319 1856 Repeat for the desired number of repetitions, then switch sides. 319
320 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif cable one arm curl 643 forearms 320 320 cable 320 1857 Stand facing the cable machine with your feet shoulder-width apart. 320
320 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif cable one arm curl 643 forearms 320 320 cable 320 1858 Grasp the cable handle with an underhand grip, palm facing up. 320
320 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif cable one arm curl 643 forearms 320 320 cable 320 1859 Keep your elbow close to your side and slowly curl your forearm up towards your shoulder. 320
320 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif cable one arm curl 643 forearms 320 320 cable 320 1860 Pause for a moment at the top, then slowly lower your forearm back down to the starting position. 320
320 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif cable one arm curl 643 forearms 320 320 cable 320 1861 Repeat for the desired number of repetitions. 320
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 645 triceps 321 321 cable 321 1862 Attach a D-handle to a low pulley cable machine and set the bench to a decline angle. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 644 shoulders 321 321 cable 321 1862 Attach a D-handle to a low pulley cable machine and set the bench to a decline angle. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 645 triceps 321 321 cable 321 1863 Lie down on the bench with your head towards the machine and grab the handle with your right hand. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 644 shoulders 321 321 cable 321 1863 Lie down on the bench with your head towards the machine and grab the handle with your right hand. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 645 triceps 321 321 cable 321 1864 Extend your arm straight up above your chest, keeping a slight bend in your elbow. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 644 shoulders 321 321 cable 321 1864 Extend your arm straight up above your chest, keeping a slight bend in your elbow. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 645 triceps 321 321 cable 321 1865 With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 644 shoulders 321 321 cable 321 1865 With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 645 triceps 321 321 cable 321 1866 Pause for a moment, then reverse the motion and bring your arm back to the starting position. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 644 shoulders 321 321 cable 321 1866 Pause for a moment, then reverse the motion and bring your arm back to the starting position. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 645 triceps 321 321 cable 321 1867 Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise. 321
321 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif cable one arm decline chest fly 644 shoulders 321 321 cable 321 1867 Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise. 321
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 646 deltoids 322 322 cable 322 1868 Sit on an exercise ball with your feet flat on the ground and your back straight. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 647 triceps 322 322 cable 322 1868 Sit on an exercise ball with your feet flat on the ground and your back straight. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 646 deltoids 322 322 cable 322 1869 Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 647 triceps 322 322 cable 322 1869 Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 646 deltoids 322 322 cable 322 1870 Keep your elbow slightly bent and your palm facing forward. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 647 triceps 322 322 cable 322 1870 Keep your elbow slightly bent and your palm facing forward. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 646 deltoids 322 322 cable 322 1871 Slowly bring your arm across your body, squeezing your chest muscles. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 647 triceps 322 322 cable 322 1871 Slowly bring your arm across your body, squeezing your chest muscles. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 646 deltoids 322 322 cable 322 1872 Pause for a moment at the end of the movement, then slowly return to the starting position. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 647 triceps 322 322 cable 322 1872 Pause for a moment at the end of the movement, then slowly return to the starting position. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 646 deltoids 322 322 cable 322 1873 Repeat for the desired number of repetitions, then switch sides. 322
322 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif cable one arm fly on exercise ball 647 triceps 322 322 cable 322 1873 Repeat for the desired number of repetitions, then switch sides. 322
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 648 deltoids 323 323 cable 323 1874 Sit on an exercise ball with your feet flat on the ground and your back against an incline bench. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 649 triceps 323 323 cable 323 1874 Sit on an exercise ball with your feet flat on the ground and your back against an incline bench. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 648 deltoids 323 323 cable 323 1875 Hold a cable handle in one hand with your arm extended and palm facing inward. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 649 triceps 323 323 cable 323 1875 Hold a cable handle in one hand with your arm extended and palm facing inward. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 648 deltoids 323 323 cable 323 1876 Keeping a slight bend in your elbow, slowly lower your arm out to the side until your hand is in line with your shoulder. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 649 triceps 323 323 cable 323 1876 Keeping a slight bend in your elbow, slowly lower your arm out to the side until your hand is in line with your shoulder. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 648 deltoids 323 323 cable 323 1877 Pause for a moment, then squeeze your chest muscles to bring your arm back to the starting position. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 649 triceps 323 323 cable 323 1877 Pause for a moment, then squeeze your chest muscles to bring your arm back to the starting position. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 648 deltoids 323 323 cable 323 1878 Repeat for the desired number of repetitions, then switch arms. 323
323 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif cable one arm incline fly on exercise ball 649 triceps 323 323 cable 323 1878 Repeat for the desired number of repetitions, then switch arms. 323
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 651 triceps 324 324 cable 324 1879 Adjust the cable machine to a low pulley position. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 650 deltoids 324 324 cable 324 1879 Adjust the cable machine to a low pulley position. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 651 triceps 324 324 cable 324 1880 Sit on an incline bench facing away from the cable machine. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 650 deltoids 324 324 cable 324 1880 Sit on an incline bench facing away from the cable machine. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 651 triceps 324 324 cable 324 1881 Grasp the handle with one hand and bring it up to shoulder height. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 650 deltoids 324 324 cable 324 1881 Grasp the handle with one hand and bring it up to shoulder height. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 651 triceps 324 324 cable 324 1882 Position your feet firmly on the ground and maintain a stable position. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 650 deltoids 324 324 cable 324 1882 Position your feet firmly on the ground and maintain a stable position. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 651 triceps 324 324 cable 324 1883 Press the handle forward and upward, extending your arm fully. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 650 deltoids 324 324 cable 324 1883 Press the handle forward and upward, extending your arm fully. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 651 triceps 324 324 cable 324 1884 Pause for a moment at the top, then slowly lower the handle back to the starting position. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 650 deltoids 324 324 cable 324 1884 Pause for a moment at the top, then slowly lower the handle back to the starting position. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 651 triceps 324 324 cable 324 1885 Repeat for the desired number of repetitions, then switch sides. 324
324 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif cable one arm incline press 650 deltoids 324 324 cable 324 1885 Repeat for the desired number of repetitions, then switch sides. 324
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 652 shoulders 325 325 cable 325 1886 Sit on an exercise ball with your feet flat on the ground and your back resting against an incline bench. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 653 triceps 325 325 cable 325 1886 Sit on an exercise ball with your feet flat on the ground and your back resting against an incline bench. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 652 shoulders 325 325 cable 325 1887 Hold a cable handle in one hand and position your arm at a 90-degree angle with your elbow bent. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 653 triceps 325 325 cable 325 1887 Hold a cable handle in one hand and position your arm at a 90-degree angle with your elbow bent. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 652 shoulders 325 325 cable 325 1888 Press the cable handle forward and upward, extending your arm fully. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 653 triceps 325 325 cable 325 1888 Press the cable handle forward and upward, extending your arm fully. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 652 shoulders 325 325 cable 325 1889 Pause for a moment at the top, then slowly lower the cable handle back to the starting position. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 653 triceps 325 325 cable 325 1889 Pause for a moment at the top, then slowly lower the cable handle back to the starting position. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 652 shoulders 325 325 cable 325 1890 Repeat for the desired number of repetitions, then switch to the other arm. 325
325 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif cable one arm incline press on exercise ball 653 triceps 325 325 cable 325 1890 Repeat for the desired number of repetitions, then switch to the other arm. 325
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 654 deltoids 326 326 cable 326 1891 Stand with your feet shoulder-width apart, facing a cable machine. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 655 trapezius 326 326 cable 326 1891 Stand with your feet shoulder-width apart, facing a cable machine. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 654 deltoids 326 326 cable 326 1892 Grasp the handle with one hand and step back to create tension on the cable. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 655 trapezius 326 326 cable 326 1892 Grasp the handle with one hand and step back to create tension on the cable. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 654 deltoids 326 326 cable 326 1893 Bend forward at the waist, keeping your back straight and your core engaged. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 655 trapezius 326 326 cable 326 1893 Bend forward at the waist, keeping your back straight and your core engaged. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 654 deltoids 326 326 cable 326 1894 Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 655 trapezius 326 326 cable 326 1894 Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 654 deltoids 326 326 cable 326 1895 Slowly bring your arm back to the starting position, maintaining control throughout the movement. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 655 trapezius 326 326 cable 326 1895 Slowly bring your arm back to the starting position, maintaining control throughout the movement. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 654 deltoids 326 326 cable 326 1896 Repeat for the desired number of repetitions, then switch sides. 326
326 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif cable one arm lateral bent-over 655 trapezius 326 326 cable 326 1896 Repeat for the desired number of repetitions, then switch sides. 326
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 656 traps 327 327 cable 327 1897 Stand with your feet shoulder-width apart, facing the cable machine. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 657 triceps 327 327 cable 327 1897 Stand with your feet shoulder-width apart, facing the cable machine. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 656 traps 327 327 cable 327 1898 Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 657 triceps 327 327 cable 327 1898 Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 656 traps 327 327 cable 327 1899 Keep your arm straight and slowly raise it out to the side until it is parallel to the ground. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 657 triceps 327 327 cable 327 1899 Keep your arm straight and slowly raise it out to the side until it is parallel to the ground. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 656 traps 327 327 cable 327 1900 Pause for a moment at the top, then slowly lower your arm back down to the starting position. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 657 triceps 327 327 cable 327 1900 Pause for a moment at the top, then slowly lower your arm back down to the starting position. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 656 traps 327 327 cable 327 1901 Repeat for the desired number of repetitions, then switch sides. 327
327 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif cable one arm lateral raise 657 triceps 327 327 cable 327 1901 Repeat for the desired number of repetitions, then switch sides. 327
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1902 Adjust the cable machine so that the preacher curl pad is at chest height. 328
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1903 Stand facing the cable machine with your feet shoulder-width apart. 328
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1904 Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad. 328
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1905 Keep your back straight and your core engaged. 328
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1906 Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad. 328
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1907 Pause for a moment at the top of the movement, squeezing your biceps. 328
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1908 Slowly lower the cable handle back to the starting position. 328
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1909 Repeat for the desired number of repetitions. 328
328 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif cable one arm preacher curl 658 forearms 328 328 cable 328 1910 Switch arms and repeat the exercise. 328
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 659 shoulders 329 329 cable 329 1911 Sit on an exercise ball with your feet flat on the ground and your back straight. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 660 triceps 329 329 cable 329 1911 Sit on an exercise ball with your feet flat on the ground and your back straight. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 659 shoulders 329 329 cable 329 1912 Hold a cable handle in one hand and position your arm at chest height, elbow bent. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 660 triceps 329 329 cable 329 1912 Hold a cable handle in one hand and position your arm at chest height, elbow bent. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 659 shoulders 329 329 cable 329 1913 Place your other hand on your hip for stability. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 660 triceps 329 329 cable 329 1913 Place your other hand on your hip for stability. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 659 shoulders 329 329 cable 329 1914 Press the cable handle forward, extending your arm fully. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 660 triceps 329 329 cable 329 1914 Press the cable handle forward, extending your arm fully. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 659 shoulders 329 329 cable 329 1915 Pause for a moment, then slowly return to the starting position. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 660 triceps 329 329 cable 329 1915 Pause for a moment, then slowly return to the starting position. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 659 shoulders 329 329 cable 329 1916 Repeat for the desired number of repetitions, then switch arms. 329
329 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif cable one arm press on exercise ball 660 triceps 329 329 cable 329 1916 Repeat for the desired number of repetitions, then switch arms. 329
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1917 Attach a single handle to a high pulley cable machine. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1917 Attach a single handle to a high pulley cable machine. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1918 Stand facing the machine with your feet shoulder-width apart. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1918 Stand facing the machine with your feet shoulder-width apart. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1919 Grasp the handle with an overhand grip and extend your arm fully. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1919 Grasp the handle with an overhand grip and extend your arm fully. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1920 Keep your back straight and your core engaged. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1920 Keep your back straight and your core engaged. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1921 Pull the handle down towards your side while keeping your elbow close to your body. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1921 Pull the handle down towards your side while keeping your elbow close to your body. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1922 Pause for a moment at the bottom of the movement, squeezing your lat muscle. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1922 Pause for a moment at the bottom of the movement, squeezing your lat muscle. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1923 Slowly release the handle back to the starting position. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1923 Slowly release the handle back to the starting position. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1924 Repeat for the desired number of repetitions. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1924 Repeat for the desired number of repetitions. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 662 forearms 330 330 cable 330 1925 Switch sides and repeat the exercise with the other arm. 330
330 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif cable one arm pulldown 661 biceps 330 330 cable 330 1925 Switch sides and repeat the exercise with the other arm. 330
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1926 Adjust the cable machine so that the pulley is at the lowest position. 331
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1927 Stand facing the cable machine with your feet shoulder-width apart. 331
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1928 Grasp the cable handle with an underhand grip and position your upper arm against the preacher bench pad. 331
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1929 Keep your back straight and your core engaged throughout the exercise. 331
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1930 Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad. 331
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1931 Pause for a moment at the top of the movement, squeezing your bicep. 331
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1932 Slowly lower the cable handle back to the starting position. 331
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1933 Repeat for the desired number of repetitions. 331
331 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif cable one arm reverse preacher curl 663 forearms 331 331 cable 331 1934 Switch arms and repeat the exercise. 331
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 664 biceps 332 332 cable 332 1935 Attach a handle to a cable machine at waist height. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 665 shoulders 332 332 cable 332 1935 Attach a handle to a cable machine at waist height. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 664 biceps 332 332 cable 332 1936 Kneel down facing the cable machine and grab the handle with one hand. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 665 shoulders 332 332 cable 332 1936 Kneel down facing the cable machine and grab the handle with one hand. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 664 biceps 332 332 cable 332 1937 Keep your back straight and your core engaged. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 665 shoulders 332 332 cable 332 1937 Keep your back straight and your core engaged. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 664 biceps 332 332 cable 332 1938 Pull the handle towards your chest, squeezing your shoulder blades together. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 665 shoulders 332 332 cable 332 1938 Pull the handle towards your chest, squeezing your shoulder blades together. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 664 biceps 332 332 cable 332 1939 Pause for a moment at the top of the movement. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 665 shoulders 332 332 cable 332 1939 Pause for a moment at the top of the movement. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 664 biceps 332 332 cable 332 1940 Slowly release the handle back to the starting position. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 665 shoulders 332 332 cable 332 1940 Slowly release the handle back to the starting position. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 664 biceps 332 332 cable 332 1941 Repeat for the desired number of repetitions. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 665 shoulders 332 332 cable 332 1941 Repeat for the desired number of repetitions. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 664 biceps 332 332 cable 332 1942 Switch sides and repeat the exercise with the other arm. 332
332 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif cable one arm straight back high row (kneeling) 665 shoulders 332 332 cable 332 1942 Switch sides and repeat the exercise with the other arm. 332
333 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif cable one arm tricep pushdown 666 forearms 333 333 cable 333 1943 Stand facing a cable machine with a straight bar attachment at chest height. 333
333 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif cable one arm tricep pushdown 666 forearms 333 333 cable 333 1944 Grasp the bar with an overhand grip and step back to create tension in the cable. 333
333 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif cable one arm tricep pushdown 666 forearms 333 333 cable 333 1945 Position your feet shoulder-width apart and slightly bend your knees. 333
333 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif cable one arm tricep pushdown 666 forearms 333 333 cable 333 1946 Keep your back straight and core engaged throughout the exercise. 333
333 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif cable one arm tricep pushdown 666 forearms 333 333 cable 333 1947 Start with your arm fully extended and perpendicular to the floor. 333
333 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif cable one arm tricep pushdown 666 forearms 333 333 cable 333 1948 Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended. 333
333 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif cable one arm tricep pushdown 666 forearms 333 333 cable 333 1949 Pause for a moment, then inhale and slowly return to the starting position. 333
333 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif cable one arm tricep pushdown 666 forearms 333 333 cable 333 1950 Repeat for the desired number of repetitions, then switch arms. 333
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 667 forearms 334 334 cable 334 1951 Attach a straight bar to a high pulley cable machine. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 668 shoulders 334 334 cable 334 1951 Attach a straight bar to a high pulley cable machine. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 667 forearms 334 334 cable 334 1952 Stand facing the machine with your feet shoulder-width apart. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 668 shoulders 334 334 cable 334 1952 Stand facing the machine with your feet shoulder-width apart. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 667 forearms 334 334 cable 334 1953 Grasp the bar with an underhand grip, hands shoulder-width apart. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 668 shoulders 334 334 cable 334 1953 Grasp the bar with an underhand grip, hands shoulder-width apart. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 667 forearms 334 334 cable 334 1954 Keep your elbows close to your sides and your upper arms stationary. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 668 shoulders 334 334 cable 334 1954 Keep your elbows close to your sides and your upper arms stationary. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 667 forearms 334 334 cable 334 1955 Exhale and curl the bar down towards your forehead, keeping your upper arms stationary. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 668 shoulders 334 334 cable 334 1955 Exhale and curl the bar down towards your forehead, keeping your upper arms stationary. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 667 forearms 334 334 cable 334 1956 Pause for a moment at the bottom of the movement, squeezing your biceps. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 668 shoulders 334 334 cable 334 1956 Pause for a moment at the bottom of the movement, squeezing your biceps. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 667 forearms 334 334 cable 334 1957 Inhale and slowly return the bar to the starting position, fully extending your arms. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 668 shoulders 334 334 cable 334 1957 Inhale and slowly return the bar to the starting position, fully extending your arms. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 667 forearms 334 334 cable 334 1958 Repeat for the desired number of repetitions. 334
334 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif cable overhead curl 668 shoulders 334 334 cable 334 1958 Repeat for the desired number of repetitions. 334
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 670 shoulders 335 335 cable 335 1959 Sit on an exercise ball and hold the cable handle with an underhand grip. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 669 forearms 335 335 cable 335 1959 Sit on an exercise ball and hold the cable handle with an underhand grip. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 670 shoulders 335 335 cable 335 1960 Extend your arms fully overhead, keeping your elbows close to your ears. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 669 forearms 335 335 cable 335 1960 Extend your arms fully overhead, keeping your elbows close to your ears. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 670 shoulders 335 335 cable 335 1961 Slowly curl the cable down towards your forehead, keeping your upper arms stationary. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 669 forearms 335 335 cable 335 1961 Slowly curl the cable down towards your forehead, keeping your upper arms stationary. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 670 shoulders 335 335 cable 335 1962 Pause for a moment at the bottom of the movement, then slowly return to the starting position. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 669 forearms 335 335 cable 335 1962 Pause for a moment at the bottom of the movement, then slowly return to the starting position. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 670 shoulders 335 335 cable 335 1963 Repeat for the desired number of repetitions. 335
335 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif cable overhead curl on exercise ball 669 forearms 335 335 cable 335 1963 Repeat for the desired number of repetitions. 335
336 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif cable overhead triceps extension (rope attachment) 671 shoulders 336 336 cable 336 1964 Attach a rope to a cable machine at a high position. 336
336 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif cable overhead triceps extension (rope attachment) 671 shoulders 336 336 cable 336 1965 Stand facing away from the machine with your feet shoulder-width apart. 336
336 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif cable overhead triceps extension (rope attachment) 671 shoulders 336 336 cable 336 1966 Grasp the rope with both hands, palms facing each other, and bring your hands above your head. 336
336 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif cable overhead triceps extension (rope attachment) 671 shoulders 336 336 cable 336 1967 Keep your upper arms close to your head and your elbows pointing forward. 336
336 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif cable overhead triceps extension (rope attachment) 671 shoulders 336 336 cable 336 1968 Slowly lower the rope behind your head by bending your elbows. 336
336 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif cable overhead triceps extension (rope attachment) 671 shoulders 336 336 cable 336 1969 Pause for a moment, then extend your arms back up to the starting position. 336
336 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif cable overhead triceps extension (rope attachment) 671 shoulders 336 336 cable 336 1970 Repeat for the desired number of repetitions. 336
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 672 biceps 337 337 cable 337 1971 Attach a handle to a cable machine at waist height. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 673 forearms 337 337 cable 337 1971 Attach a handle to a cable machine at waist height. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 672 biceps 337 337 cable 337 1972 Stand facing the machine with your feet shoulder-width apart. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 673 forearms 337 337 cable 337 1972 Stand facing the machine with your feet shoulder-width apart. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 672 biceps 337 337 cable 337 1973 Grasp the handle with an overhand grip, palms facing down. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 673 forearms 337 337 cable 337 1973 Grasp the handle with an overhand grip, palms facing down. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 672 biceps 337 337 cable 337 1974 Step back to create tension on the cable, keeping your back straight and knees slightly bent. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 673 forearms 337 337 cable 337 1974 Step back to create tension on the cable, keeping your back straight and knees slightly bent. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 672 biceps 337 337 cable 337 1975 Pull the handle towards your body, rotating your palms to face upwards as you do so. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 673 forearms 337 337 cable 337 1975 Pull the handle towards your body, rotating your palms to face upwards as you do so. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 672 biceps 337 337 cable 337 1976 Squeeze your shoulder blades together at the end of the movement. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 673 forearms 337 337 cable 337 1976 Squeeze your shoulder blades together at the end of the movement. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 672 biceps 337 337 cable 337 1977 Slowly release the handle back to the starting position. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 673 forearms 337 337 cable 337 1977 Slowly release the handle back to the starting position. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 672 biceps 337 337 cable 337 1978 Repeat for the desired number of repetitions. 337
337 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif cable palm rotational row 673 forearms 337 337 cable 337 1978 Repeat for the desired number of repetitions. 337
338 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif cable preacher curl 674 forearms 338 338 cable 338 1979 Adjust the cable machine so that the preacher curl pad is at chest height. 338
338 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif cable preacher curl 674 forearms 338 338 cable 338 1980 Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip. 338
338 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif cable preacher curl 674 forearms 338 338 cable 338 1981 Keep your back straight and your elbows tucked in at your sides. 338
338 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif cable preacher curl 674 forearms 338 338 cable 338 1982 Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement. 338
338 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif cable preacher curl 674 forearms 338 338 cable 338 1983 Pause for a moment, then slowly lower the cable attachment back down to the starting position. 338
338 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif cable preacher curl 674 forearms 338 338 cable 338 1984 Repeat for the desired number of repetitions. 338
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 675 shoulders 339 339 cable 339 1985 Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 676 triceps 339 339 cable 339 1985 Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 675 shoulders 339 339 cable 339 1986 Hold the cable handles at chest height with your palms facing down and your elbows bent. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 676 triceps 339 339 cable 339 1986 Hold the cable handles at chest height with your palms facing down and your elbows bent. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 675 shoulders 339 339 cable 339 1987 Engage your core and press the cable handles forward until your arms are fully extended. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 676 triceps 339 339 cable 339 1987 Engage your core and press the cable handles forward until your arms are fully extended. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 675 shoulders 339 339 cable 339 1988 Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 676 triceps 339 339 cable 339 1988 Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 675 shoulders 339 339 cable 339 1989 Repeat for the desired number of repetitions. 339
339 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif cable press on exercise ball 676 triceps 339 339 cable 339 1989 Repeat for the desired number of repetitions. 339
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 678 lower back 340 340 cable 340 1990 Stand facing away from the cable machine with your feet shoulder-width apart. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 677 hamstrings 340 340 cable 340 1990 Stand facing away from the cable machine with your feet shoulder-width apart. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 678 lower back 340 340 cable 340 1991 Grab the rope attachment with both hands and step forward, creating tension in the cable. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 677 hamstrings 340 340 cable 340 1991 Grab the rope attachment with both hands and step forward, creating tension in the cable. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 678 lower back 340 340 cable 340 1992 Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 677 hamstrings 340 340 cable 340 1992 Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 678 lower back 340 340 cable 340 1993 Engage your glutes and hamstrings to pull your body back up to the starting position. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 677 hamstrings 340 340 cable 340 1993 Engage your glutes and hamstrings to pull your body back up to the starting position. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 678 lower back 340 340 cable 340 1994 Repeat for the desired number of repetitions. 340
340 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif cable pull through (with rope) 677 hamstrings 340 340 cable 340 1994 Repeat for the desired number of repetitions. 340
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 679 biceps 341 341 cable 341 1995 Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 680 forearms 341 341 cable 341 1995 Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 679 biceps 341 341 cable 341 1996 Sit on the seat with your back straight and your feet flat on the ground. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 680 forearms 341 341 cable 341 1996 Sit on the seat with your back straight and your feet flat on the ground. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 679 biceps 341 341 cable 341 1997 Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 680 forearms 341 341 cable 341 1997 Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 679 biceps 341 341 cable 341 1998 Lean back slightly and engage your core. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 680 forearms 341 341 cable 341 1998 Lean back slightly and engage your core. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 679 biceps 341 341 cable 341 1999 Pull the cable bar down towards your chest, squeezing your shoulder blades together. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 680 forearms 341 341 cable 341 1999 Pull the cable bar down towards your chest, squeezing your shoulder blades together. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 679 biceps 341 341 cable 341 2000 Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 680 forearms 341 341 cable 341 2000 Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 679 biceps 341 341 cable 341 2001 Repeat for the desired number of repetitions. 341
341 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif cable pulldown 680 forearms 341 341 cable 341 2001 Repeat for the desired number of repetitions. 341
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 681 biceps 342 342 cable 342 2002 Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 682 forearms 342 342 cable 342 2002 Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 681 biceps 342 342 cable 342 2003 Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 682 forearms 342 342 cable 342 2003 Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 681 biceps 342 342 cable 342 2004 Sit down and lean back slightly, keeping your chest up and your back straight. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 682 forearms 342 342 cable 342 2004 Sit down and lean back slightly, keeping your chest up and your back straight. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 681 biceps 342 342 cable 342 2005 Pull the bar down towards your chest, squeezing your shoulder blades together. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 682 forearms 342 342 cable 342 2005 Pull the bar down towards your chest, squeezing your shoulder blades together. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 681 biceps 342 342 cable 342 2006 Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 682 forearms 342 342 cable 342 2006 Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 681 biceps 342 342 cable 342 2007 Repeat for the desired number of repetitions. 342
342 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif cable pulldown (pro lat bar) 682 forearms 342 342 cable 342 2007 Repeat for the desired number of repetitions. 342
343 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif cable pulldown bicep curl 683 forearms 343 343 cable 343 2008 Attach a straight bar to the cable machine at the highest setting. 343
343 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif cable pulldown bicep curl 683 forearms 343 343 cable 343 2009 Stand facing the machine with your feet shoulder-width apart. 343
343 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif cable pulldown bicep curl 683 forearms 343 343 cable 343 2010 Grasp the bar with an underhand grip, hands shoulder-width apart. 343
343 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif cable pulldown bicep curl 683 forearms 343 343 cable 343 2011 Keep your elbows close to your sides and your upper arms stationary. 343
343 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif cable pulldown bicep curl 683 forearms 343 343 cable 343 2012 Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight. 343
343 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif cable pulldown bicep curl 683 forearms 343 343 cable 343 2013 Pause for a moment at the bottom of the movement, squeezing your biceps. 343
343 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif cable pulldown bicep curl 683 forearms 343 343 cable 343 2014 Inhale and slowly return the bar to the starting position, fully extending your arms. 343
343 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif cable pulldown bicep curl 683 forearms 343 343 cable 343 2015 Repeat for the desired number of repetitions. 343
344 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif cable pushdown 684 forearms 344 344 cable 344 2016 Attach a straight bar to a high pulley cable machine. 344
344 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif cable pushdown 684 forearms 344 344 cable 344 2017 Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. 344
344 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif cable pushdown 684 forearms 344 344 cable 344 2018 Grasp the bar with an overhand grip, hands shoulder-width apart. 344
344 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif cable pushdown 684 forearms 344 344 cable 344 2019 Keep your elbows close to your sides and your upper arms stationary. 344
344 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif cable pushdown 684 forearms 344 344 cable 344 2020 Exhale and push the bar down until your elbows are fully extended. 344
344 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif cable pushdown 684 forearms 344 344 cable 344 2021 Pause for a moment, then inhale and slowly return the bar to the starting position. 344
344 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif cable pushdown 684 forearms 344 344 cable 344 2022 Repeat for the desired number of repetitions. 344
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 685 triceps 345 345 cable 345 2023 Attach a straight bar to a high pulley cable machine. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 686 shoulders 345 345 cable 345 2023 Attach a straight bar to a high pulley cable machine. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 685 triceps 345 345 cable 345 2024 Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 686 shoulders 345 345 cable 345 2024 Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 685 triceps 345 345 cable 345 2025 Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 686 shoulders 345 345 cable 345 2025 Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 685 triceps 345 345 cable 345 2026 Engage your core and keep your back straight as you exhale and push the bar down towards your thighs. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 686 shoulders 345 345 cable 345 2026 Engage your core and keep your back straight as you exhale and push the bar down towards your thighs. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 685 triceps 345 345 cable 345 2027 Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 686 shoulders 345 345 cable 345 2027 Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 685 triceps 345 345 cable 345 2028 Repeat for the desired number of repetitions. 345
345 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif cable pushdown (straight arm) v. 2 686 shoulders 345 345 cable 345 2028 Repeat for the desired number of repetitions. 345
346 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif cable pushdown (with rope attachment) 687 forearms 346 346 cable 346 2029 Attach a rope attachment to a high pulley on a cable machine. 346
346 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif cable pushdown (with rope attachment) 687 forearms 346 346 cable 346 2030 Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. 346
346 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif cable pushdown (with rope attachment) 687 forearms 346 346 cable 346 2031 Grasp the rope with an overhand grip, palms facing each other. 346
346 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif cable pushdown (with rope attachment) 687 forearms 346 346 cable 346 2032 Keep your elbows close to your sides and your upper arms stationary throughout the exercise. 346
346 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif cable pushdown (with rope attachment) 687 forearms 346 346 cable 346 2033 Exhale and push the rope downward by extending your elbows until your arms are fully extended. 346
346 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif cable pushdown (with rope attachment) 687 forearms 346 346 cable 346 2034 Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex. 346
346 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif cable pushdown (with rope attachment) 687 forearms 346 346 cable 346 2035 Repeat for the desired number of repetitions. 346
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 688 trapezius 347 347 cable 347 2036 Attach a stirrup handle to a low cable pulley and stand facing the machine. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 690 biceps 347 347 cable 347 2036 Attach a stirrup handle to a low cable pulley and stand facing the machine. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 689 rhomboids 347 347 cable 347 2036 Attach a stirrup handle to a low cable pulley and stand facing the machine. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 688 trapezius 347 347 cable 347 2037 Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 690 biceps 347 347 cable 347 2037 Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 689 rhomboids 347 347 cable 347 2037 Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 688 trapezius 347 347 cable 347 2038 Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 690 biceps 347 347 cable 347 2038 Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 689 rhomboids 347 347 cable 347 2038 Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 688 trapezius 347 347 cable 347 2039 With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 690 biceps 347 347 cable 347 2039 With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 689 rhomboids 347 347 cable 347 2039 With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 688 trapezius 347 347 cable 347 2040 Pause for a moment at the top of the movement, squeezing your shoulder blade. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 690 biceps 347 347 cable 347 2040 Pause for a moment at the top of the movement, squeezing your shoulder blade. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 689 rhomboids 347 347 cable 347 2040 Pause for a moment at the top of the movement, squeezing your shoulder blade. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 688 trapezius 347 347 cable 347 2041 Slowly release the handle back to the starting position and repeat for the desired number of repetitions. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 690 biceps 347 347 cable 347 2041 Slowly release the handle back to the starting position and repeat for the desired number of repetitions. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 689 rhomboids 347 347 cable 347 2041 Slowly release the handle back to the starting position and repeat for the desired number of repetitions. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 688 trapezius 347 347 cable 347 2042 Switch sides and repeat the exercise with your right arm. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 690 biceps 347 347 cable 347 2042 Switch sides and repeat the exercise with your right arm. 347
347 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif cable rear delt row (stirrups) 689 rhomboids 347 347 cable 347 2042 Switch sides and repeat the exercise with your right arm. 347
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 691 trapezius 348 348 cable 348 2043 Attach a rope handle to a low pulley cable machine. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 693 biceps 348 348 cable 348 2043 Attach a rope handle to a low pulley cable machine. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 692 rhomboids 348 348 cable 348 2043 Attach a rope handle to a low pulley cable machine. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 691 trapezius 348 348 cable 348 2044 Stand facing the machine with your feet shoulder-width apart. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 693 biceps 348 348 cable 348 2044 Stand facing the machine with your feet shoulder-width apart. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 692 rhomboids 348 348 cable 348 2044 Stand facing the machine with your feet shoulder-width apart. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 691 trapezius 348 348 cable 348 2045 Grasp the rope handle with an overhand grip, palms facing each other. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 693 biceps 348 348 cable 348 2045 Grasp the rope handle with an overhand grip, palms facing each other. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 692 rhomboids 348 348 cable 348 2045 Grasp the rope handle with an overhand grip, palms facing each other. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 691 trapezius 348 348 cable 348 2046 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 693 biceps 348 348 cable 348 2046 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 692 rhomboids 348 348 cable 348 2046 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 691 trapezius 348 348 cable 348 2047 Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 693 biceps 348 348 cable 348 2047 Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 692 rhomboids 348 348 cable 348 2047 Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 691 trapezius 348 348 cable 348 2048 Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 693 biceps 348 348 cable 348 2048 Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 692 rhomboids 348 348 cable 348 2048 Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 691 trapezius 348 348 cable 348 2049 Repeat for the desired number of repetitions. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 693 biceps 348 348 cable 348 2049 Repeat for the desired number of repetitions. 348
348 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif cable rear delt row (with rope) 692 rhomboids 348 348 cable 348 2049 Repeat for the desired number of repetitions. 348
349 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif cable rear drive 694 shoulders 349 349 cable 349 2050 Attach a handle to a low pulley cable machine and stand facing away from the machine. 349
349 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif cable rear drive 695 back 349 349 cable 349 2050 Attach a handle to a low pulley cable machine and stand facing away from the machine. 349
349 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif cable rear drive 694 shoulders 349 349 cable 349 2051 Grasp the handle with an overhand grip and extend your arms straight out in front of you. 349
349 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif cable rear drive 695 back 349 349 cable 349 2051 Grasp the handle with an overhand grip and extend your arms straight out in front of you. 349
349 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif cable rear drive 694 shoulders 349 349 cable 349 2052 Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement. 349
349 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif cable rear drive 695 back 349 349 cable 349 2052 Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement. 349
349 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif cable rear drive 694 shoulders 349 349 cable 349 2053 Slowly return the handle to the starting position and repeat for the desired number of repetitions. 349
349 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif cable rear drive 695 back 349 349 cable 349 2053 Slowly return the handle to the starting position and repeat for the desired number of repetitions. 349
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 696 biceps 350 350 cable 350 2054 Adjust the cable machine so that the pulley is at the highest position. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 698 rear deltoids 350 350 cable 350 2054 Adjust the cable machine so that the pulley is at the highest position. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 697 rhomboids 350 350 cable 350 2054 Adjust the cable machine so that the pulley is at the highest position. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 696 biceps 350 350 cable 350 2055 Sit facing the machine with your feet flat on the ground and your knees slightly bent. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 698 rear deltoids 350 350 cable 350 2055 Sit facing the machine with your feet flat on the ground and your knees slightly bent. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 697 rhomboids 350 350 cable 350 2055 Sit facing the machine with your feet flat on the ground and your knees slightly bent. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 696 biceps 350 350 cable 350 2056 Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 698 rear deltoids 350 350 cable 350 2056 Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 697 rhomboids 350 350 cable 350 2056 Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 696 biceps 350 350 cable 350 2057 Lean back slightly, keeping your back straight and your chest up. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 698 rear deltoids 350 350 cable 350 2057 Lean back slightly, keeping your back straight and your chest up. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 697 rhomboids 350 350 cable 350 2057 Lean back slightly, keeping your back straight and your chest up. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 696 biceps 350 350 cable 350 2058 Pull the cable attachment down towards your chest, squeezing your shoulder blades together. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 698 rear deltoids 350 350 cable 350 2058 Pull the cable attachment down towards your chest, squeezing your shoulder blades together. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 697 rhomboids 350 350 cable 350 2058 Pull the cable attachment down towards your chest, squeezing your shoulder blades together. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 696 biceps 350 350 cable 350 2059 Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 698 rear deltoids 350 350 cable 350 2059 Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 697 rhomboids 350 350 cable 350 2059 Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 696 biceps 350 350 cable 350 2060 Repeat for the desired number of repetitions. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 698 rear deltoids 350 350 cable 350 2060 Repeat for the desired number of repetitions. 350
350 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif cable rear pulldown 697 rhomboids 350 350 cable 350 2060 Repeat for the desired number of repetitions. 350
351 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif cable reverse crunch 699 hip flexors 351 351 cable 351 2061 Attach a cable to a low pulley and lie down facing up on a mat. 351
351 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif cable reverse crunch 699 hip flexors 351 351 cable 351 2062 Hold the cable with both hands and extend your arms straight up towards the ceiling. 351
351 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif cable reverse crunch 699 hip flexors 351 351 cable 351 2063 Bend your knees and lift your legs up, bringing your thighs towards your chest. 351
351 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif cable reverse crunch 699 hip flexors 351 351 cable 351 2064 While keeping your upper body stable, curl your pelvis up towards your chest, lifting your hips off the mat. 351
351 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif cable reverse crunch 699 hip flexors 351 351 cable 351 2065 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 351
351 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif cable reverse crunch 699 hip flexors 351 351 cable 351 2066 Repeat for the desired number of repetitions. 351
352 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif cable reverse curl 700 forearms 352 352 cable 352 2067 Attach a straight bar to a low pulley cable machine. 352
352 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif cable reverse curl 700 forearms 352 352 cable 352 2068 Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. 352
352 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif cable reverse curl 700 forearms 352 352 cable 352 2069 Grasp the bar with an underhand grip, hands shoulder-width apart. 352
352 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif cable reverse curl 700 forearms 352 352 cable 352 2070 Keep your elbows close to your sides and your upper arms stationary throughout the exercise. 352
352 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif cable reverse curl 700 forearms 352 352 cable 352 2071 Exhale and curl the bar up towards your shoulders, contracting your biceps. 352
352 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif cable reverse curl 700 forearms 352 352 cable 352 2072 Pause for a moment at the top, squeezing your biceps. 352
352 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif cable reverse curl 700 forearms 352 352 cable 352 2073 Inhale and slowly lower the bar back to the starting position, fully extending your arms. 352
352 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif cable reverse curl 700 forearms 352 352 cable 352 2074 Repeat for the desired number of repetitions. 352
353 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif cable reverse grip triceps pushdown (sz-bar) (with arm blaster) 701 forearms 353 353 cable 353 2075 Attach a straight bar to the cable machine at the highest setting. 353
353 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif cable reverse grip triceps pushdown (sz-bar) (with arm blaster) 701 forearms 353 353 cable 353 2076 Stand facing the cable machine with your feet shoulder-width apart. 353
353 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif cable reverse grip triceps pushdown (sz-bar) (with arm blaster) 701 forearms 353 353 cable 353 2077 Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. 353
353 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif cable reverse grip triceps pushdown (sz-bar) (with arm blaster) 701 forearms 353 353 cable 353 2078 Keep your elbows close to your sides and your upper arms stationary throughout the exercise. 353
353 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif cable reverse grip triceps pushdown (sz-bar) (with arm blaster) 701 forearms 353 353 cable 353 2079 Engage your triceps and slowly push the bar down until your arms are fully extended. 353
353 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif cable reverse grip triceps pushdown (sz-bar) (with arm blaster) 701 forearms 353 353 cable 353 2080 Pause for a moment at the bottom, then slowly return the bar to the starting position. 353
353 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif cable reverse grip triceps pushdown (sz-bar) (with arm blaster) 701 forearms 353 353 cable 353 2081 Repeat for the desired number of repetitions. 353
354 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif cable reverse one arm curl 702 forearms 354 354 cable 354 2082 Stand facing a cable machine with your feet shoulder-width apart. 354
354 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif cable reverse one arm curl 702 forearms 354 354 cable 354 2083 Grasp the cable handle with an underhand grip, palm facing down. 354
354 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif cable reverse one arm curl 702 forearms 354 354 cable 354 2084 Keep your elbow close to your side and slowly curl your forearm up towards your shoulder. 354
354 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif cable reverse one arm curl 702 forearms 354 354 cable 354 2085 Pause for a moment at the top, then slowly lower your forearm back down to the starting position. 354
354 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif cable reverse one arm curl 702 forearms 354 354 cable 354 2086 Repeat for the desired number of repetitions. 354
355 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif cable reverse preacher curl 703 forearms 355 355 cable 355 2087 Adjust the cable machine so that the preacher curl pad is at chest height. 355
355 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif cable reverse preacher curl 703 forearms 355 355 cable 355 2088 Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended. 355
355 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif cable reverse preacher curl 703 forearms 355 355 cable 355 2089 Grab the cable handles with an underhand grip, shoulder-width apart. 355
355 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif cable reverse preacher curl 703 forearms 355 355 cable 355 2090 Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps. 355
355 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif cable reverse preacher curl 703 forearms 355 355 cable 355 2091 Pause for a moment at the top of the movement, squeezing your biceps. 355
355 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif cable reverse preacher curl 703 forearms 355 355 cable 355 2092 Inhale and slowly lower the handles back to the starting position, fully extending your elbows. 355
355 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif cable reverse preacher curl 703 forearms 355 355 cable 355 2093 Repeat for the desired number of repetitions. 355
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 704 forearms 356 356 cable 356 2094 Attach a cable to a low pulley and sit on a bench facing the cable machine. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 705 wrists 356 356 cable 356 2094 Attach a cable to a low pulley and sit on a bench facing the cable machine. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 704 forearms 356 356 cable 356 2095 Grasp the cable handle with an overhand grip, palms facing down. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 705 wrists 356 356 cable 356 2095 Grasp the cable handle with an overhand grip, palms facing down. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 704 forearms 356 356 cable 356 2096 Rest your forearms on your thighs, with your wrists hanging off the edge. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 705 wrists 356 356 cable 356 2096 Rest your forearms on your thighs, with your wrists hanging off the edge. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 704 forearms 356 356 cable 356 2097 Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 705 wrists 356 356 cable 356 2097 Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 704 forearms 356 356 cable 356 2098 Pause for a moment at the top, then inhale and slowly lower your wrists back down to the starting position. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 705 wrists 356 356 cable 356 2098 Pause for a moment at the top, then inhale and slowly lower your wrists back down to the starting position. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 704 forearms 356 356 cable 356 2099 Repeat for the desired number of repetitions. 356
356 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif cable reverse wrist curl 705 wrists 356 356 cable 356 2099 Repeat for the desired number of repetitions. 356
357 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif cable reverse-grip pushdown 706 forearms 357 357 cable 357 2100 Attach a straight bar to a high pulley cable machine. 357
357 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif cable reverse-grip pushdown 706 forearms 357 357 cable 357 2101 Stand facing the machine with your feet shoulder-width apart. 357
357 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif cable reverse-grip pushdown 706 forearms 357 357 cable 357 2102 Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. 357
357 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif cable reverse-grip pushdown 706 forearms 357 357 cable 357 2103 Keep your elbows close to your sides and your upper arms stationary throughout the exercise. 357
357 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif cable reverse-grip pushdown 706 forearms 357 357 cable 357 2104 Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted. 357
357 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif cable reverse-grip pushdown 706 forearms 357 357 cable 357 2105 Pause for a moment, then slowly return the bar to the starting position. 357
357 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif cable reverse-grip pushdown 706 forearms 357 357 cable 357 2106 Repeat for the desired number of repetitions. 357
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 708 forearms 358 358 cable 358 2107 Sit on the seat facing the cable machine with your feet flat on the floor. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 707 biceps 358 358 cable 358 2107 Sit on the seat facing the cable machine with your feet flat on the floor. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 708 forearms 358 358 cable 358 2108 Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 707 biceps 358 358 cable 358 2108 Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 708 forearms 358 358 cable 358 2109 Keep your back straight and lean slightly forward from your hips. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 707 biceps 358 358 cable 358 2109 Keep your back straight and lean slightly forward from your hips. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 708 forearms 358 358 cable 358 2110 Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 707 biceps 358 358 cable 358 2110 Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 708 forearms 358 358 cable 358 2111 Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 707 biceps 358 358 cable 358 2111 Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 708 forearms 358 358 cable 358 2112 Repeat for the desired number of repetitions. 358
358 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif cable reverse-grip straight back seated high row 707 biceps 358 358 cable 358 2112 Repeat for the desired number of repetitions. 358
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 710 forearms 359 359 cable 359 2113 Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 709 biceps 359 359 cable 359 2113 Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 710 forearms 359 359 cable 359 2114 Grasp the cable ropes with an overhand grip, palms facing each other. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 709 biceps 359 359 cable 359 2114 Grasp the cable ropes with an overhand grip, palms facing each other. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 710 forearms 359 359 cable 359 2115 Lean back slightly, keeping your back straight and your core engaged. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 709 biceps 359 359 cable 359 2115 Lean back slightly, keeping your back straight and your core engaged. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 710 forearms 359 359 cable 359 2116 Pull the cable ropes towards your chest, squeezing your shoulder blades together. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 709 biceps 359 359 cable 359 2116 Pull the cable ropes towards your chest, squeezing your shoulder blades together. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 710 forearms 359 359 cable 359 2117 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 709 biceps 359 359 cable 359 2117 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 710 forearms 359 359 cable 359 2118 Repeat for the desired number of repetitions. 359
359 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif cable rope crossover seated row 709 biceps 359 359 cable 359 2118 Repeat for the desired number of repetitions. 359
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 711 biceps 360 360 cable 360 2119 Sit on the elevated seat facing the cable machine. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 712 forearms 360 360 cable 360 2119 Sit on the elevated seat facing the cable machine. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 711 biceps 360 360 cable 360 2120 Grab the cable rope handles with an overhand grip, palms facing each other. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 712 forearms 360 360 cable 360 2120 Grab the cable rope handles with an overhand grip, palms facing each other. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 711 biceps 360 360 cable 360 2121 Keep your back straight and lean slightly back, maintaining a slight bend in your knees. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 712 forearms 360 360 cable 360 2121 Keep your back straight and lean slightly back, maintaining a slight bend in your knees. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 711 biceps 360 360 cable 360 2122 Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 712 forearms 360 360 cable 360 2122 Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 711 biceps 360 360 cable 360 2123 Pause for a moment at the fully contracted position. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 712 forearms 360 360 cable 360 2123 Pause for a moment at the fully contracted position. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 711 biceps 360 360 cable 360 2124 Slowly release the tension and extend your arms back to the starting position. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 712 forearms 360 360 cable 360 2124 Slowly release the tension and extend your arms back to the starting position. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 711 biceps 360 360 cable 360 2125 Repeat for the desired number of repetitions. 360
360 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif cable rope elevated seated row 712 forearms 360 360 cable 360 2125 Repeat for the desired number of repetitions. 360
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 713 biceps 361 361 cable 361 2126 Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 714 shoulders 361 361 cable 361 2126 Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 713 biceps 361 361 cable 361 2127 Attach a rope handle to the cable machine and sit on the incline bench facing the machine. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 714 shoulders 361 361 cable 361 2127 Attach a rope handle to the cable machine and sit on the incline bench facing the machine. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 713 biceps 361 361 cable 361 2128 Grab the rope handle with an overhand grip and lean forward, keeping your back straight. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 714 shoulders 361 361 cable 361 2128 Grab the rope handle with an overhand grip and lean forward, keeping your back straight. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 713 biceps 361 361 cable 361 2129 Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 714 shoulders 361 361 cable 361 2129 Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 713 biceps 361 361 cable 361 2130 Squeeze your shoulder blades together at the end of the movement. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 714 shoulders 361 361 cable 361 2130 Squeeze your shoulder blades together at the end of the movement. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 713 biceps 361 361 cable 361 2131 Slowly release the tension and return to the starting position. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 714 shoulders 361 361 cable 361 2131 Slowly release the tension and return to the starting position. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 713 biceps 361 361 cable 361 2132 Repeat for the desired number of repetitions. 361
361 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif cable rope extension incline bench row 714 shoulders 361 361 cable 361 2132 Repeat for the desired number of repetitions. 361
362 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif cable rope hammer preacher curl 715 forearms 362 362 cable 362 2133 Attach a rope attachment to a low pulley cable machine. 362
362 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif cable rope hammer preacher curl 715 forearms 362 362 cable 362 2134 Stand facing the machine with your feet shoulder-width apart. 362
362 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif cable rope hammer preacher curl 715 forearms 362 362 cable 362 2135 Grasp the rope with a neutral grip (palms facing each other). 362
362 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif cable rope hammer preacher curl 715 forearms 362 362 cable 362 2136 Position your upper arms against the preacher bench pad, keeping your elbows slightly bent. 362
362 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif cable rope hammer preacher curl 715 forearms 362 362 cable 362 2137 Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps. 362
362 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif cable rope hammer preacher curl 715 forearms 362 362 cable 362 2138 Hold the contracted position for a brief pause as you squeeze your biceps. 362
362 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif cable rope hammer preacher curl 715 forearms 362 362 cable 362 2139 Inhale and slowly lower the rope back to the starting position. 362
362 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif cable rope hammer preacher curl 715 forearms 362 362 cable 362 2140 Repeat for the desired number of repetitions. 362
363 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif cable rope high pulley overhead tricep extension 716 shoulders 363 363 cable 363 2141 Attach a rope to a high pulley and adjust the weight accordingly. 363
363 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif cable rope high pulley overhead tricep extension 716 shoulders 363 363 cable 363 2142 Stand facing away from the pulley machine with your feet shoulder-width apart. 363
363 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif cable rope high pulley overhead tricep extension 716 shoulders 363 363 cable 363 2143 Grasp the rope with both hands, palms facing down, and bring your hands above your head. 363
363 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif cable rope high pulley overhead tricep extension 716 shoulders 363 363 cable 363 2144 Keep your upper arms close to your head and perpendicular to the floor. 363
363 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif cable rope high pulley overhead tricep extension 716 shoulders 363 363 cable 363 2145 Slowly lower the rope behind your head by bending your elbows. 363
363 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif cable rope high pulley overhead tricep extension 716 shoulders 363 363 cable 363 2146 Pause for a moment, then extend your arms back to the starting position. 363
363 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif cable rope high pulley overhead tricep extension 716 shoulders 363 363 cable 363 2147 Repeat for the desired number of repetitions. 363
364 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif cable rope incline tricep extension 717 shoulders 364 364 cable 364 2148 Attach a rope to a high pulley and adjust the incline bench to a comfortable angle. 364
364 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif cable rope incline tricep extension 717 shoulders 364 364 cable 364 2149 Stand facing away from the pulley with your feet shoulder-width apart. 364
364 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif cable rope incline tricep extension 717 shoulders 364 364 cable 364 2150 Grasp the rope with an overhand grip and extend your arms straight overhead. 364
364 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif cable rope incline tricep extension 717 shoulders 364 364 cable 364 2151 Keep your elbows close to your head and your upper arms stationary throughout the exercise. 364
364 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif cable rope incline tricep extension 717 shoulders 364 364 cable 364 2152 Lower the rope behind your head by bending your elbows until your forearms touch your biceps. 364
364 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif cable rope incline tricep extension 717 shoulders 364 364 cable 364 2153 Pause for a moment, then extend your arms back to the starting position. 364
364 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif cable rope incline tricep extension 717 shoulders 364 364 cable 364 2154 Repeat for the desired number of repetitions. 364
365 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif cable rope lying on floor tricep extension 718 shoulders 365 365 cable 365 2155 Attach a rope to a cable machine and set it to the lowest position. 365
365 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif cable rope lying on floor tricep extension 718 shoulders 365 365 cable 365 2156 Lie on the floor facing up, with your head towards the cable machine. 365
365 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif cable rope lying on floor tricep extension 718 shoulders 365 365 cable 365 2157 Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling. 365
365 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif cable rope lying on floor tricep extension 718 shoulders 365 365 cable 365 2158 Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows. 365
365 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif cable rope lying on floor tricep extension 718 shoulders 365 365 cable 365 2159 Pause for a moment, then extend your arms back up to the starting position. 365
365 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif cable rope lying on floor tricep extension 718 shoulders 365 365 cable 365 2160 Repeat for the desired number of repetitions. 365
366 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif cable rope one arm hammer preacher curl 719 forearms 366 366 cable 366 2161 Attach a rope handle to a low pulley cable machine. 366
366 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif cable rope one arm hammer preacher curl 719 forearms 366 366 cable 366 2162 Stand facing the machine with your feet shoulder-width apart. 366
366 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif cable rope one arm hammer preacher curl 719 forearms 366 366 cable 366 2163 Grasp the rope handle with an underhand grip, palms facing up. 366
366 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif cable rope one arm hammer preacher curl 719 forearms 366 366 cable 366 2164 Position your upper arm against the preacher bench pad, keeping your elbow slightly bent. 366
366 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif cable rope one arm hammer preacher curl 719 forearms 366 366 cable 366 2165 Keep your back straight and your core engaged throughout the exercise. 366
366 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif cable rope one arm hammer preacher curl 719 forearms 366 366 cable 366 2166 Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary. 366
366 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif cable rope one arm hammer preacher curl 719 forearms 366 366 cable 366 2167 Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position. 366
366 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif cable rope one arm hammer preacher curl 719 forearms 366 366 cable 366 2168 Repeat for the desired number of repetitions, then switch arms. 366
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 721 forearms 367 367 cable 367 2169 Sit on the rowing machine with your feet flat on the footrests and knees slightly bent. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 720 biceps 367 367 cable 367 2169 Sit on the rowing machine with your feet flat on the footrests and knees slightly bent. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 721 forearms 367 367 cable 367 2170 Grasp the cable ropes with an overhand grip, palms facing each other. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 720 biceps 367 367 cable 367 2170 Grasp the cable ropes with an overhand grip, palms facing each other. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 721 forearms 367 367 cable 367 2171 Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 720 biceps 367 367 cable 367 2171 Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 721 forearms 367 367 cable 367 2172 Pull the cable ropes towards your body, squeezing your shoulder blades together. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 720 biceps 367 367 cable 367 2172 Pull the cable ropes towards your body, squeezing your shoulder blades together. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 721 forearms 367 367 cable 367 2173 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 720 biceps 367 367 cable 367 2173 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 721 forearms 367 367 cable 367 2174 Repeat for the desired number of repetitions. 367
367 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif cable rope seated row 720 biceps 367 367 cable 367 2174 Repeat for the desired number of repetitions. 367
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 722 obliques 368 368 cable 368 2175 Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 723 lower back 368 368 cable 368 2175 Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 722 obliques 368 368 cable 368 2176 Hold the cable handle with both hands and extend your arms straight out in front of you. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 723 lower back 368 368 cable 368 2176 Hold the cable handle with both hands and extend your arms straight out in front of you. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 722 obliques 368 368 cable 368 2177 Lean back slightly while keeping your back straight and your core engaged. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 723 lower back 368 368 cable 368 2177 Lean back slightly while keeping your back straight and your core engaged. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 722 obliques 368 368 cable 368 2178 Twist your torso to the right, bringing the cable handle towards your right hip. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 723 lower back 368 368 cable 368 2178 Twist your torso to the right, bringing the cable handle towards your right hip. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 722 obliques 368 368 cable 368 2179 Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 723 lower back 368 368 cable 368 2179 Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 722 obliques 368 368 cable 368 2180 Continue alternating twists for the desired number of repetitions. 368
368 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif cable russian twists (on stability ball) 723 lower back 368 368 cable 368 2180 Continue alternating twists for the desired number of repetitions. 368
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 724 shoulders 369 369 cable 369 2181 Adjust the seat height and cable handles to a comfortable position. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 725 triceps 369 369 cable 369 2181 Adjust the seat height and cable handles to a comfortable position. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 724 shoulders 369 369 cable 369 2182 Sit on the bench with your back straight and feet flat on the floor. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 725 triceps 369 369 cable 369 2182 Sit on the bench with your back straight and feet flat on the floor. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 724 shoulders 369 369 cable 369 2183 Grasp the cable handles with an overhand grip at shoulder height. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 725 triceps 369 369 cable 369 2183 Grasp the cable handles with an overhand grip at shoulder height. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 724 shoulders 369 369 cable 369 2184 Push the handles forward and away from your body, extending your arms fully. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 725 triceps 369 369 cable 369 2184 Push the handles forward and away from your body, extending your arms fully. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 724 shoulders 369 369 cable 369 2185 Pause for a moment, then slowly bring the handles back to the starting position. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 725 triceps 369 369 cable 369 2185 Pause for a moment, then slowly bring the handles back to the starting position. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 724 shoulders 369 369 cable 369 2186 Repeat for the desired number of repetitions. 369
369 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif cable seated chest press 725 triceps 369 369 cable 369 2186 Repeat for the desired number of repetitions. 369
370 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif cable seated crunch 726 obliques 370 370 cable 370 2187 Sit on a cable machine with your feet flat on the ground and your knees bent. 370
370 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif cable seated crunch 726 obliques 370 370 cable 370 2188 Hold the cable handle with both hands and position it behind your head. 370
370 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif cable seated crunch 726 obliques 370 370 cable 370 2189 Engage your abs and slowly curl your upper body forward, bringing your chest towards your knees. 370
370 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif cable seated crunch 726 obliques 370 370 cable 370 2190 Pause for a moment at the top, then slowly return to the starting position. 370
370 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif cable seated crunch 726 obliques 370 370 cable 370 2191 Repeat for the desired number of repetitions. 370
371 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif cable seated curl 727 forearms 371 371 cable 371 2192 Sit on a cable machine with your feet flat on the ground and your back straight. 371
371 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif cable seated curl 727 forearms 371 371 cable 371 2193 Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended. 371
371 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif cable seated curl 727 forearms 371 371 cable 371 2194 Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps. 371
371 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif cable seated curl 727 forearms 371 371 cable 371 2195 Pause for a moment at the top of the movement, squeezing your biceps. 371
371 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif cable seated curl 727 forearms 371 371 cable 371 2196 Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms. 371
371 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif cable seated curl 727 forearms 371 371 cable 371 2197 Repeat for the desired number of repetitions. 371
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 728 biceps 372 372 cable 372 2198 Sit on the cable machine with your feet flat on the floor and your knees slightly bent. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 730 rear deltoids 372 372 cable 372 2198 Sit on the cable machine with your feet flat on the floor and your knees slightly bent. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 729 rhomboids 372 372 cable 372 2198 Sit on the cable machine with your feet flat on the floor and your knees slightly bent. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 728 biceps 372 372 cable 372 2199 Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 730 rear deltoids 372 372 cable 372 2199 Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 729 rhomboids 372 372 cable 372 2199 Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 728 biceps 372 372 cable 372 2200 Keep your back straight and lean slightly forward from the hips. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 730 rear deltoids 372 372 cable 372 2200 Keep your back straight and lean slightly forward from the hips. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 729 rhomboids 372 372 cable 372 2200 Keep your back straight and lean slightly forward from the hips. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 728 biceps 372 372 cable 372 2201 Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 730 rear deltoids 372 372 cable 372 2201 Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 729 rhomboids 372 372 cable 372 2201 Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 728 biceps 372 372 cable 372 2202 Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 730 rear deltoids 372 372 cable 372 2202 Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 729 rhomboids 372 372 cable 372 2202 Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 728 biceps 372 372 cable 372 2203 Repeat for the desired number of repetitions. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 730 rear deltoids 372 372 cable 372 2203 Repeat for the desired number of repetitions. 372
372 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif cable seated high row (v-bar) 729 rhomboids 372 372 cable 372 2203 Repeat for the desired number of repetitions. 372
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 731 biceps 373 373 cable 373 2204 Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 732 forearms 373 373 cable 373 2204 Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 731 biceps 373 373 cable 373 2205 Grasp the handle with one hand and keep your arm fully extended in front of you. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 732 forearms 373 373 cable 373 2205 Grasp the handle with one hand and keep your arm fully extended in front of you. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 731 biceps 373 373 cable 373 2206 Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 732 forearms 373 373 cable 373 2206 Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 731 biceps 373 373 cable 373 2207 Pause for a moment at the top of the movement, squeezing your back muscles. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 732 forearms 373 373 cable 373 2207 Pause for a moment at the top of the movement, squeezing your back muscles. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 731 biceps 373 373 cable 373 2208 Slowly release the handle back to the starting position. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 732 forearms 373 373 cable 373 2208 Slowly release the handle back to the starting position. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 731 biceps 373 373 cable 373 2209 Repeat with the other arm. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 732 forearms 373 373 cable 373 2209 Repeat with the other arm. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 731 biceps 373 373 cable 373 2210 Alternate between arms for the desired number of repetitions. 373
373 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif cable seated one arm alternate row 732 forearms 373 373 cable 373 2210 Alternate between arms for the desired number of repetitions. 373
374 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif cable seated one arm concentration curl 733 forearms 374 374 cable 374 2211 Sit on a bench with your feet flat on the floor and your back straight. 374
374 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif cable seated one arm concentration curl 733 forearms 374 374 cable 374 2212 Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee. 374
374 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif cable seated one arm concentration curl 733 forearms 374 374 cable 374 2213 Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling. 374
374 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif cable seated one arm concentration curl 733 forearms 374 374 cable 374 2214 Pause for a moment at the top of the movement, squeezing your biceps. 374
374 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif cable seated one arm concentration curl 733 forearms 374 374 cable 374 2215 Slowly lower the cable handle back to the starting position while inhaling. 374
374 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif cable seated one arm concentration curl 733 forearms 374 374 cable 374 2216 Repeat for the desired number of repetitions, then switch arms. 374
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 735 shoulders 375 375 cable 375 2217 Sit on a bench facing the cable machine with your feet flat on the ground. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 734 forearms 375 375 cable 375 2217 Sit on a bench facing the cable machine with your feet flat on the ground. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 735 shoulders 375 375 cable 375 2218 Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 734 forearms 375 375 cable 375 2218 Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 735 shoulders 375 375 cable 375 2219 Keep your upper arms stationary and your elbows close to your sides. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 734 forearms 375 375 cable 375 2219 Keep your upper arms stationary and your elbows close to your sides. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 735 shoulders 375 375 cable 375 2220 Exhale and curl the cable attachment towards your shoulders, contracting your biceps. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 734 forearms 375 375 cable 375 2220 Exhale and curl the cable attachment towards your shoulders, contracting your biceps. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 735 shoulders 375 375 cable 375 2221 Pause for a moment at the top of the movement, squeezing your biceps. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 734 forearms 375 375 cable 375 2221 Pause for a moment at the top of the movement, squeezing your biceps. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 735 shoulders 375 375 cable 375 2222 Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 734 forearms 375 375 cable 375 2222 Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 735 shoulders 375 375 cable 375 2223 Repeat for the desired number of repetitions. 375
375 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif cable seated overhead curl 734 forearms 375 375 cable 375 2223 Repeat for the desired number of repetitions. 375
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 736 traps 376 376 cable 376 2224 Sit on a bench facing the cable machine with your feet flat on the ground. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 737 rhomboids 376 376 cable 376 2224 Sit on a bench facing the cable machine with your feet flat on the ground. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 736 traps 376 376 cable 376 2225 Grasp the cable handles with an overhand grip and extend your arms straight in front of you. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 737 rhomboids 376 376 cable 376 2225 Grasp the cable handles with an overhand grip and extend your arms straight in front of you. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 736 traps 376 376 cable 376 2226 Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 737 rhomboids 376 376 cable 376 2226 Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 736 traps 376 376 cable 376 2227 Pause for a moment at the top, then slowly lower your arms back to the starting position. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 737 rhomboids 376 376 cable 376 2227 Pause for a moment at the top, then slowly lower your arms back to the starting position. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 736 traps 376 376 cable 376 2228 Repeat for the desired number of repetitions. 376
376 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif cable seated rear lateral raise 737 rhomboids 376 376 cable 376 2228 Repeat for the desired number of repetitions. 376
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 738 biceps 377 377 cable 377 2229 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 739 forearms 377 377 cable 377 2229 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 738 biceps 377 377 cable 377 2230 Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 739 forearms 377 377 cable 377 2230 Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 738 biceps 377 377 cable 377 2231 Pull the handles towards your body, squeezing your shoulder blades together. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 739 forearms 377 377 cable 377 2231 Pull the handles towards your body, squeezing your shoulder blades together. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 738 biceps 377 377 cable 377 2232 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 739 forearms 377 377 cable 377 2232 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 738 biceps 377 377 cable 377 2233 Repeat for the desired number of repetitions. 377
377 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif cable seated row 739 forearms 377 377 cable 377 2233 Repeat for the desired number of repetitions. 377
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 741 triceps 378 378 cable 378 2234 Sit on a bench or chair facing the cable machine with your feet flat on the ground. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 740 rotator cuff 378 378 cable 378 2234 Sit on a bench or chair facing the cable machine with your feet flat on the ground. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 741 triceps 378 378 cable 378 2235 Hold the cable handle with your arm extended straight out in front of you, parallel to the ground. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 740 rotator cuff 378 378 cable 378 2235 Hold the cable handle with your arm extended straight out in front of you, parallel to the ground. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 741 triceps 378 378 cable 378 2236 Keep your elbow slightly bent and your shoulder blades pulled back and down. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 740 rotator cuff 378 378 cable 378 2236 Keep your elbow slightly bent and your shoulder blades pulled back and down. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 741 triceps 378 378 cable 378 2237 Slowly rotate your arm inward, bringing the cable handle towards the center of your body. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 740 rotator cuff 378 378 cable 378 2237 Slowly rotate your arm inward, bringing the cable handle towards the center of your body. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 741 triceps 378 378 cable 378 2238 Pause for a moment at the end of the movement, then slowly return to the starting position. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 740 rotator cuff 378 378 cable 378 2238 Pause for a moment at the end of the movement, then slowly return to the starting position. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 741 triceps 378 378 cable 378 2239 Repeat for the desired number of repetitions, then switch arms. 378
378 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif cable seated shoulder internal rotation 740 rotator cuff 378 378 cable 378 2239 Repeat for the desired number of repetitions, then switch arms. 378
379 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif cable seated twist 742 obliques 379 379 cable 379 2240 Sit on a cable machine with your feet flat on the ground and your knees slightly bent. 379
379 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif cable seated twist 742 obliques 379 379 cable 379 2241 Hold the cable handle with both hands and extend your arms straight in front of you. 379
379 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif cable seated twist 742 obliques 379 379 cable 379 2242 Keeping your core engaged, slowly rotate your torso to one side, pulling the cable across your body. 379
379 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif cable seated twist 742 obliques 379 379 cable 379 2243 Pause for a moment at the end of the range of motion, then slowly rotate back to the starting position. 379
379 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif cable seated twist 742 obliques 379 379 cable 379 2244 Repeat on the other side. 379
379 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif cable seated twist 742 obliques 379 379 cable 379 2245 Continue alternating sides for the desired number of repetitions. 379
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 743 biceps 380 380 cable 380 2246 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 744 forearms 380 380 cable 380 2246 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 743 biceps 380 380 cable 380 2247 Grasp the handle with a wide overhand grip, palms facing down. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 744 forearms 380 380 cable 380 2247 Grasp the handle with a wide overhand grip, palms facing down. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 743 biceps 380 380 cable 380 2248 Keep your back straight and lean slightly forward from the hips. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 744 forearms 380 380 cable 380 2248 Keep your back straight and lean slightly forward from the hips. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 743 biceps 380 380 cable 380 2249 Pull the handle towards your lower chest, squeezing your shoulder blades together. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 744 forearms 380 380 cable 380 2249 Pull the handle towards your lower chest, squeezing your shoulder blades together. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 743 biceps 380 380 cable 380 2250 Pause for a moment at the peak of the contraction. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 744 forearms 380 380 cable 380 2250 Pause for a moment at the peak of the contraction. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 743 biceps 380 380 cable 380 2251 Slowly release the handle back to the starting position, fully extending your arms. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 744 forearms 380 380 cable 380 2251 Slowly release the handle back to the starting position, fully extending your arms. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 743 biceps 380 380 cable 380 2252 Repeat for the desired number of repetitions. 380
380 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif cable seated wide-grip row 744 forearms 380 380 cable 380 2252 Repeat for the desired number of repetitions. 380
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 745 triceps 381 381 cable 381 2253 Adjust the cable machine so that the handles are at shoulder height. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 746 upper back 381 381 cable 381 2253 Adjust the cable machine so that the handles are at shoulder height. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 745 triceps 381 381 cable 381 2254 Stand facing away from the machine with your feet shoulder-width apart. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 746 upper back 381 381 cable 381 2254 Stand facing away from the machine with your feet shoulder-width apart. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 745 triceps 381 381 cable 381 2255 Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 746 upper back 381 381 cable 381 2255 Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 745 triceps 381 381 cable 381 2256 Press the handles upwards until your arms are fully extended overhead. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 746 upper back 381 381 cable 381 2256 Press the handles upwards until your arms are fully extended overhead. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 745 triceps 381 381 cable 381 2257 Pause for a moment at the top, then slowly lower the handles back down to shoulder level. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 746 upper back 381 381 cable 381 2257 Pause for a moment at the top, then slowly lower the handles back down to shoulder level. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 745 triceps 381 381 cable 381 2258 Repeat for the desired number of repetitions. 381
381 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif cable shoulder press 746 upper back 381 381 cable 381 2258 Repeat for the desired number of repetitions. 381
382 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif cable shrug 747 shoulders 382 382 cable 382 2259 Stand facing the cable machine with your feet shoulder-width apart. 382
382 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif cable shrug 747 shoulders 382 382 cable 382 2260 Grasp the cable handles with an overhand grip and let your arms hang down in front of you. 382
382 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif cable shrug 747 shoulders 382 382 cable 382 2261 Keeping your arms straight, shrug your shoulders up towards your ears. 382
382 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif cable shrug 747 shoulders 382 382 cable 382 2262 Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. 382
382 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif cable shrug 747 shoulders 382 382 cable 382 2263 Repeat for the desired number of repetitions. 382
383 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif cable side bend 748 obliques 383 383 cable 383 2264 Stand with your feet shoulder-width apart and grasp the cable handle with one hand. 383
383 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif cable side bend 748 obliques 383 383 cable 383 2265 Keep your back straight and your core engaged. 383
383 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif cable side bend 748 obliques 383 383 cable 383 2266 Slowly bend sideways at the waist, lowering the cable handle towards your knee. 383
383 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif cable side bend 748 obliques 383 383 cable 383 2267 Pause for a moment, then return to the starting position. 383
383 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif cable side bend 748 obliques 383 383 cable 383 2268 Repeat on the other side. 383
383 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif cable side bend 748 obliques 383 383 cable 383 2269 Alternate sides for the desired number of repetitions. 383
384 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif cable side bend crunch (bosu ball) 749 obliques 384 384 cable 384 2270 Stand with your feet shoulder-width apart, holding a cable handle in one hand. 384
384 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif cable side bend crunch (bosu ball) 749 obliques 384 384 cable 384 2271 Place the other hand on your hip. 384
384 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif cable side bend crunch (bosu ball) 749 obliques 384 384 cable 384 2272 Engage your core and slowly bend sideways towards the hand holding the cable, keeping your back straight. 384
384 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif cable side bend crunch (bosu ball) 749 obliques 384 384 cable 384 2273 Pause for a moment at the bottom of the movement, then slowly return to the starting position. 384
384 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif cable side bend crunch (bosu ball) 749 obliques 384 384 cable 384 2274 Repeat for the desired number of repetitions, then switch sides. 384
385 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif cable side crunch 750 obliques 385 385 cable 385 2275 Attach a cable handle to a low pulley and stand sideways to the machine. 385
385 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif cable side crunch 750 obliques 385 385 cable 385 2276 Grasp the handle with the hand furthest from the machine and place your other hand on your hip. 385
385 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif cable side crunch 750 obliques 385 385 cable 385 2277 Keep your feet shoulder-width apart and your knees slightly bent. 385
385 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif cable side crunch 750 obliques 385 385 cable 385 2278 With your abs engaged, bend sideways at the waist, bringing your elbow down towards your hip. 385
385 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif cable side crunch 750 obliques 385 385 cable 385 2279 Pause for a moment at the bottom, then slowly return to the starting position. 385
385 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif cable side crunch 750 obliques 385 385 cable 385 2280 Repeat for the desired number of repetitions, then switch sides. 385
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 751 biceps 386 386 cable 386 2281 Attach a rope to a cable machine at waist height. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 753 rear deltoids 386 386 cable 386 2281 Attach a rope to a cable machine at waist height. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 752 rhomboids 386 386 cable 386 2281 Attach a rope to a cable machine at waist height. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 751 biceps 386 386 cable 386 2282 Stand facing the cable machine with your feet shoulder-width apart. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 753 rear deltoids 386 386 cable 386 2282 Stand facing the cable machine with your feet shoulder-width apart. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 752 rhomboids 386 386 cable 386 2282 Stand facing the cable machine with your feet shoulder-width apart. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 751 biceps 386 386 cable 386 2283 Bend your knees and lower your body into a squat position, keeping your back straight and chest up. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 753 rear deltoids 386 386 cable 386 2283 Bend your knees and lower your body into a squat position, keeping your back straight and chest up. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 752 rhomboids 386 386 cable 386 2283 Bend your knees and lower your body into a squat position, keeping your back straight and chest up. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 751 biceps 386 386 cable 386 2284 Grasp the rope with an overhand grip, with your hands shoulder-width apart. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 753 rear deltoids 386 386 cable 386 2284 Grasp the rope with an overhand grip, with your hands shoulder-width apart. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 752 rhomboids 386 386 cable 386 2284 Grasp the rope with an overhand grip, with your hands shoulder-width apart. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 751 biceps 386 386 cable 386 2285 Engage your core and pull the rope towards your body, squeezing your shoulder blades together. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 753 rear deltoids 386 386 cable 386 2285 Engage your core and pull the rope towards your body, squeezing your shoulder blades together. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 752 rhomboids 386 386 cable 386 2285 Engage your core and pull the rope towards your body, squeezing your shoulder blades together. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 751 biceps 386 386 cable 386 2286 Keep your elbows close to your body and continue pulling until your hands reach your chest. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 753 rear deltoids 386 386 cable 386 2286 Keep your elbows close to your body and continue pulling until your hands reach your chest. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 752 rhomboids 386 386 cable 386 2286 Keep your elbows close to your body and continue pulling until your hands reach your chest. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 751 biceps 386 386 cable 386 2287 Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 753 rear deltoids 386 386 cable 386 2287 Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 752 rhomboids 386 386 cable 386 2287 Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 751 biceps 386 386 cable 386 2288 Repeat for the desired number of repetitions. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 753 rear deltoids 386 386 cable 386 2288 Repeat for the desired number of repetitions. 386
386 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif cable squat row (with rope attachment) 752 rhomboids 386 386 cable 386 2288 Repeat for the desired number of repetitions. 386
387 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif cable squatting curl 754 forearms 387 387 cable 387 2289 Attach a cable handle to the lowest setting on a cable machine. 387
387 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif cable squatting curl 754 forearms 387 387 cable 387 2290 Stand facing the machine with your feet shoulder-width apart. 387
387 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif cable squatting curl 754 forearms 387 387 cable 387 2291 Hold the cable handle with an underhand grip, palms facing up, and arms fully extended. 387
387 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif cable squatting curl 754 forearms 387 387 cable 387 2292 Lower your body into a squat position, keeping your back straight and knees behind your toes. 387
387 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif cable squatting curl 754 forearms 387 387 cable 387 2293 As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides. 387
387 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif cable squatting curl 754 forearms 387 387 cable 387 2294 Pause for a moment at the top of the curl, squeezing your biceps. 387
387 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif cable squatting curl 754 forearms 387 387 cable 387 2295 Slowly lower the cable handle back to the starting position, fully extending your arms. 387
387 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif cable squatting curl 754 forearms 387 387 cable 387 2296 Repeat for the desired number of repetitions. 387
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 756 brachialis 388 388 cable 388 2297 Stand facing a cable machine with your feet shoulder-width apart. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 755 biceps 388 388 cable 388 2297 Stand facing a cable machine with your feet shoulder-width apart. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 756 brachialis 388 388 cable 388 2298 Hold the cable handle with an overhand grip, palms facing down. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 755 biceps 388 388 cable 388 2298 Hold the cable handle with an overhand grip, palms facing down. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 756 brachialis 388 388 cable 388 2299 Keep your arms straight and your elbows close to your sides. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 755 biceps 388 388 cable 388 2299 Keep your arms straight and your elbows close to your sides. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 756 brachialis 388 388 cable 388 2300 Slowly curl your wrists upward, bringing the cable handle towards your body. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 755 biceps 388 388 cable 388 2300 Slowly curl your wrists upward, bringing the cable handle towards your body. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 756 brachialis 388 388 cable 388 2301 Pause for a moment at the top, then slowly lower the cable handle back to the starting position. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 755 biceps 388 388 cable 388 2301 Pause for a moment at the top, then slowly lower the cable handle back to the starting position. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 756 brachialis 388 388 cable 388 2302 Repeat for the desired number of repetitions. 388
388 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif cable standing back wrist curl 755 biceps 388 388 cable 388 2302 Repeat for the desired number of repetitions. 388
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 757 hamstrings 389 389 cable 389 2303 Stand facing a cable machine with your feet shoulder-width apart. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 758 glutes 389 389 cable 389 2303 Stand facing a cable machine with your feet shoulder-width apart. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 757 hamstrings 389 389 cable 389 2304 Hold onto the cable machine handles or attach a cable ankle strap to your ankles. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 758 glutes 389 389 cable 389 2304 Hold onto the cable machine handles or attach a cable ankle strap to your ankles. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 757 hamstrings 389 389 cable 389 2305 Raise your heels off the ground by extending your ankles as high as possible. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 758 glutes 389 389 cable 389 2305 Raise your heels off the ground by extending your ankles as high as possible. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 757 hamstrings 389 389 cable 389 2306 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 758 glutes 389 389 cable 389 2306 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 757 hamstrings 389 389 cable 389 2307 Repeat for the desired number of repetitions. 389
389 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif cable standing calf raise 758 glutes 389 389 cable 389 2307 Repeat for the desired number of repetitions. 389
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 759 trapezius 390 390 cable 390 2308 Attach a D-handle to each side of a cable machine at shoulder height. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 761 rear deltoids 390 390 cable 390 2308 Attach a D-handle to each side of a cable machine at shoulder height. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 760 rhomboids 390 390 cable 390 2308 Attach a D-handle to each side of a cable machine at shoulder height. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 759 trapezius 390 390 cable 390 2309 Stand in the middle of the cable machine with your feet shoulder-width apart. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 761 rear deltoids 390 390 cable 390 2309 Stand in the middle of the cable machine with your feet shoulder-width apart. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 760 rhomboids 390 390 cable 390 2309 Stand in the middle of the cable machine with your feet shoulder-width apart. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 759 trapezius 390 390 cable 390 2310 Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 761 rear deltoids 390 390 cable 390 2310 Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 760 rhomboids 390 390 cable 390 2310 Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 759 trapezius 390 390 cable 390 2311 Keep a slight bend in your elbows and maintain a straight back throughout the exercise. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 761 rear deltoids 390 390 cable 390 2311 Keep a slight bend in your elbows and maintain a straight back throughout the exercise. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 760 rhomboids 390 390 cable 390 2311 Keep a slight bend in your elbows and maintain a straight back throughout the exercise. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 759 trapezius 390 390 cable 390 2312 Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 761 rear deltoids 390 390 cable 390 2312 Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 760 rhomboids 390 390 cable 390 2312 Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 759 trapezius 390 390 cable 390 2313 Pause for a moment at the peak of the movement, then slowly return to the starting position. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 761 rear deltoids 390 390 cable 390 2313 Pause for a moment at the peak of the movement, then slowly return to the starting position. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 760 rhomboids 390 390 cable 390 2313 Pause for a moment at the peak of the movement, then slowly return to the starting position. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 759 trapezius 390 390 cable 390 2314 Repeat for the desired number of repetitions. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 761 rear deltoids 390 390 cable 390 2314 Repeat for the desired number of repetitions. 390
390 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif cable standing cross-over high reverse fly 760 rhomboids 390 390 cable 390 2314 Repeat for the desired number of repetitions. 390
391 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif cable standing crunch 762 obliques 391 391 cable 391 2315 Attach a cable handle to a high pulley and stand facing away from the machine. 391
391 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif cable standing crunch 762 obliques 391 391 cable 391 2316 Hold the handle with both hands and place it behind your head, keeping your elbows bent. 391
391 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif cable standing crunch 762 obliques 391 391 cable 391 2317 Stand with your feet shoulder-width apart and your knees slightly bent. 391
391 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif cable standing crunch 762 obliques 391 391 cable 391 2318 Keeping your abs engaged, exhale and crunch your torso down towards your knees, bringing your elbows towards your thighs. 391
391 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif cable standing crunch 762 obliques 391 391 cable 391 2319 Pause for a moment at the bottom of the movement, then slowly return to the starting position. 391
391 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif cable standing crunch 762 obliques 391 391 cable 391 2320 Repeat for the desired number of repetitions. 391
392 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif cable standing crunch (with rope attachment) 763 obliques 392 392 cable 392 2321 Attach a rope to a cable machine at chest height. 392
392 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif cable standing crunch (with rope attachment) 763 obliques 392 392 cable 392 2322 Stand facing away from the machine with your feet shoulder-width apart. 392
392 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif cable standing crunch (with rope attachment) 763 obliques 392 392 cable 392 2323 Hold the rope with both hands and bring it behind your head, keeping your elbows bent. 392
392 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif cable standing crunch (with rope attachment) 763 obliques 392 392 cable 392 2324 Engage your abs and slowly crunch your torso forward, bringing your elbows towards your knees. 392
392 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif cable standing crunch (with rope attachment) 763 obliques 392 392 cable 392 2325 Pause for a moment at the top of the crunch, then slowly return to the starting position. 392
392 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif cable standing crunch (with rope attachment) 763 obliques 392 392 cable 392 2326 Repeat for the desired number of repetitions. 392
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2327 Attach the handles to the cables at chest height. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2327 Attach the handles to the cables at chest height. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2328 Stand with your feet shoulder-width apart, facing away from the cable machine. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2328 Stand with your feet shoulder-width apart, facing away from the cable machine. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2329 Grasp the handles with an overhand grip, palms facing forward. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2329 Grasp the handles with an overhand grip, palms facing forward. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2330 Step forward slightly to create tension in the cables. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2330 Step forward slightly to create tension in the cables. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2331 Keep your core engaged and your back straight throughout the exercise. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2331 Keep your core engaged and your back straight throughout the exercise. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2332 With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2332 With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2333 Squeeze your chest muscles at the peak of the movement. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2333 Squeeze your chest muscles at the peak of the movement. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2334 Slowly reverse the movement, returning your arms to the starting position. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2334 Slowly reverse the movement, returning your arms to the starting position. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 764 deltoids 393 393 cable 393 2335 Repeat for the desired number of repetitions. 393
393 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif cable standing fly 765 triceps 393 393 cable 393 2335 Repeat for the desired number of repetitions. 393
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 767 quadriceps 394 394 cable 394 2336 Attach a cable to a low pulley and stand facing away from the machine. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 766 hamstrings 394 394 cable 394 2336 Attach a cable to a low pulley and stand facing away from the machine. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 767 quadriceps 394 394 cable 394 2337 Place the cable around your ankle and stand with your feet shoulder-width apart. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 766 hamstrings 394 394 cable 394 2337 Place the cable around your ankle and stand with your feet shoulder-width apart. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 767 quadriceps 394 394 cable 394 2338 Keep your core engaged and your back straight throughout the exercise. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 766 hamstrings 394 394 cable 394 2338 Keep your core engaged and your back straight throughout the exercise. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 767 quadriceps 394 394 cable 394 2339 Slowly extend your leg straight back, squeezing your glutes at the top of the movement. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 766 hamstrings 394 394 cable 394 2339 Slowly extend your leg straight back, squeezing your glutes at the top of the movement. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 767 quadriceps 394 394 cable 394 2340 Pause for a moment, then return to the starting position. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 766 hamstrings 394 394 cable 394 2340 Pause for a moment, then return to the starting position. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 767 quadriceps 394 394 cable 394 2341 Repeat for the desired number of repetitions. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 766 hamstrings 394 394 cable 394 2341 Repeat for the desired number of repetitions. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 767 quadriceps 394 394 cable 394 2342 Switch sides and repeat with the other leg. 394
394 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif cable standing hip extension 766 hamstrings 394 394 cable 394 2342 Switch sides and repeat with the other leg. 394
395 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif cable standing inner curl 768 forearms 395 395 cable 395 2343 Stand facing a cable machine with your feet shoulder-width apart. 395
395 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif cable standing inner curl 768 forearms 395 395 cable 395 2344 Grasp the cable handle with an underhand grip, palms facing up. 395
395 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif cable standing inner curl 768 forearms 395 395 cable 395 2345 Keep your elbows close to your sides and your upper arms stationary. 395
395 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif cable standing inner curl 768 forearms 395 395 cable 395 2346 Exhale and curl the cable handle towards your shoulders, contracting your biceps. 395
395 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif cable standing inner curl 768 forearms 395 395 cable 395 2347 Pause for a moment at the top of the movement, squeezing your biceps. 395
395 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif cable standing inner curl 768 forearms 395 395 cable 395 2348 Inhale and slowly lower the cable handle back to the starting position. 395
395 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif cable standing inner curl 768 forearms 395 395 cable 395 2349 Repeat for the desired number of repetitions. 395
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 770 lower back 396 396 cable 396 2350 Stand facing the cable machine with your feet shoulder-width apart. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 769 obliques 396 396 cable 396 2350 Stand facing the cable machine with your feet shoulder-width apart. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 770 lower back 396 396 cable 396 2351 Hold the cable handle with both hands and position it at waist height. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 769 obliques 396 396 cable 396 2351 Hold the cable handle with both hands and position it at waist height. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 770 lower back 396 396 cable 396 2352 Engage your core and maintain a straight back throughout the exercise. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 769 obliques 396 396 cable 396 2352 Engage your core and maintain a straight back throughout the exercise. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 770 lower back 396 396 cable 396 2353 Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 769 obliques 396 396 cable 396 2353 Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 770 lower back 396 396 cable 396 2354 Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 769 obliques 396 396 cable 396 2354 Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 770 lower back 396 396 cable 396 2355 Repeat for the desired number of repetitions, then switch sides. 396
396 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif cable standing lift 769 obliques 396 396 cable 396 2355 Repeat for the desired number of repetitions, then switch sides. 396
397 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif cable standing one arm triceps extension 771 shoulders 397 397 cable 397 2356 Stand with your feet shoulder-width apart, facing the cable machine. 397
397 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif cable standing one arm triceps extension 771 shoulders 397 397 cable 397 2357 Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground. 397
397 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif cable standing one arm triceps extension 771 shoulders 397 397 cable 397 2358 Keep your elbow stationary and close to your body. 397
397 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif cable standing one arm triceps extension 771 shoulders 397 397 cable 397 2359 Slowly bend your elbow, lowering the cable handle towards the back of your head. 397
397 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif cable standing one arm triceps extension 771 shoulders 397 397 cable 397 2360 Pause for a moment at the bottom of the movement, then extend your arm back to the starting position. 397
397 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif cable standing one arm triceps extension 771 shoulders 397 397 cable 397 2361 Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm. 397
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 773 feet 398 398 cable 398 2362 Stand facing a cable machine with your feet shoulder-width apart. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 772 ankles 398 398 cable 398 2362 Stand facing a cable machine with your feet shoulder-width apart. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 773 feet 398 398 cable 398 2363 Hold onto the cable machine for support. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 772 ankles 398 398 cable 398 2363 Hold onto the cable machine for support. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 773 feet 398 398 cable 398 2364 Lift one leg off the ground and balance on the other leg. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 772 ankles 398 398 cable 398 2364 Lift one leg off the ground and balance on the other leg. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 773 feet 398 398 cable 398 2365 Slowly raise your heel off the ground, lifting your body up onto your toes. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 772 ankles 398 398 cable 398 2365 Slowly raise your heel off the ground, lifting your body up onto your toes. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 773 feet 398 398 cable 398 2366 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 772 ankles 398 398 cable 398 2366 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 773 feet 398 398 cable 398 2367 Repeat for the desired number of repetitions, then switch legs. 398
398 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif cable standing one leg calf raise 772 ankles 398 398 cable 398 2367 Repeat for the desired number of repetitions, then switch legs. 398
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 775 shoulders 399 399 cable 399 2368 Attach a rope to the cable machine at the highest setting. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 774 forearms 399 399 cable 399 2368 Attach a rope to the cable machine at the highest setting. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 775 shoulders 399 399 cable 399 2369 Stand facing the machine with your feet shoulder-width apart. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 774 forearms 399 399 cable 399 2369 Stand facing the machine with your feet shoulder-width apart. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 775 shoulders 399 399 cable 399 2370 Grasp the rope with an overhand grip, palms facing down. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 774 forearms 399 399 cable 399 2370 Grasp the rope with an overhand grip, palms facing down. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 775 shoulders 399 399 cable 399 2371 Keep your back straight and core engaged throughout the exercise. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 774 forearms 399 399 cable 399 2371 Keep your back straight and core engaged throughout the exercise. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 775 shoulders 399 399 cable 399 2372 Pull the rope down towards your thighs, squeezing your biceps. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 774 forearms 399 399 cable 399 2372 Pull the rope down towards your thighs, squeezing your biceps. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 775 shoulders 399 399 cable 399 2373 Pause for a moment at the bottom, then slowly release the rope back up. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 774 forearms 399 399 cable 399 2373 Pause for a moment at the bottom, then slowly release the rope back up. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 775 shoulders 399 399 cable 399 2374 Repeat for the desired number of repetitions. 399
399 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif cable standing pulldown (with rope) 774 forearms 399 399 cable 399 2374 Repeat for the desired number of repetitions. 399
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 776 trapezius 400 400 cable 400 2375 Stand facing a cable machine with your feet shoulder-width apart. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 778 biceps 400 400 cable 400 2375 Stand facing a cable machine with your feet shoulder-width apart. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 777 rhomboids 400 400 cable 400 2375 Stand facing a cable machine with your feet shoulder-width apart. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 776 trapezius 400 400 cable 400 2376 Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 778 biceps 400 400 cable 400 2376 Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 777 rhomboids 400 400 cable 400 2376 Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 776 trapezius 400 400 cable 400 2377 Keep your back straight and your core engaged. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 778 biceps 400 400 cable 400 2377 Keep your back straight and your core engaged. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 777 rhomboids 400 400 cable 400 2377 Keep your back straight and your core engaged. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 776 trapezius 400 400 cable 400 2378 Pull the cable towards your body, squeezing your shoulder blades together. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 778 biceps 400 400 cable 400 2378 Pull the cable towards your body, squeezing your shoulder blades together. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 777 rhomboids 400 400 cable 400 2378 Pull the cable towards your body, squeezing your shoulder blades together. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 776 trapezius 400 400 cable 400 2379 Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 778 biceps 400 400 cable 400 2379 Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 777 rhomboids 400 400 cable 400 2379 Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 776 trapezius 400 400 cable 400 2380 Repeat for the desired number of repetitions. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 778 biceps 400 400 cable 400 2380 Repeat for the desired number of repetitions. 400
400 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif cable standing rear delt row (with rope) 777 rhomboids 400 400 cable 400 2380 Repeat for the desired number of repetitions. 400
401 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif cable standing reverse grip one arm overhead tricep extension 779 shoulders 401 401 cable 401 2381 Stand facing away from the cable machine with your feet shoulder-width apart. 401
401 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif cable standing reverse grip one arm overhead tricep extension 779 shoulders 401 401 cable 401 2382 Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head. 401
401 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif cable standing reverse grip one arm overhead tricep extension 779 shoulders 401 401 cable 401 2383 Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow. 401
401 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif cable standing reverse grip one arm overhead tricep extension 779 shoulders 401 401 cable 401 2384 Pause for a moment at the bottom, then extend your arm back to the starting position. 401
401 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif cable standing reverse grip one arm overhead tricep extension 779 shoulders 401 401 cable 401 2385 Repeat for the desired number of repetitions, then switch arms. 401
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 781 shoulders 402 402 cable 402 2386 Stand facing the cable machine with your feet shoulder-width apart. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 780 biceps 402 402 cable 402 2386 Stand facing the cable machine with your feet shoulder-width apart. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 781 shoulders 402 402 cable 402 2387 Grasp the v-bar attachment with an overhand grip, palms facing down. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 780 biceps 402 402 cable 402 2387 Grasp the v-bar attachment with an overhand grip, palms facing down. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 781 shoulders 402 402 cable 402 2388 Keep your back straight and your core engaged. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 780 biceps 402 402 cable 402 2388 Keep your back straight and your core engaged. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 781 shoulders 402 402 cable 402 2389 Pull the v-bar towards your body, squeezing your shoulder blades together. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 780 biceps 402 402 cable 402 2389 Pull the v-bar towards your body, squeezing your shoulder blades together. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 781 shoulders 402 402 cable 402 2390 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 780 biceps 402 402 cable 402 2390 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 781 shoulders 402 402 cable 402 2391 Repeat for the desired number of repetitions. 402
402 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif cable standing row (v-bar) 780 biceps 402 402 cable 402 2391 Repeat for the desired number of repetitions. 402
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 783 trapezius 403 403 cable 403 2392 Stand with your feet shoulder-width apart and your knees slightly bent. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 782 rotator cuff 403 403 cable 403 2392 Stand with your feet shoulder-width apart and your knees slightly bent. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 783 trapezius 403 403 cable 403 2393 Hold the cable handle with your arm extended in front of you, parallel to the ground. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 782 rotator cuff 403 403 cable 403 2393 Hold the cable handle with your arm extended in front of you, parallel to the ground. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 783 trapezius 403 403 cable 403 2394 Keep your elbow slightly bent and your shoulder blades pulled back. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 782 rotator cuff 403 403 cable 403 2394 Keep your elbow slightly bent and your shoulder blades pulled back. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 783 trapezius 403 403 cable 403 2395 Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 782 rotator cuff 403 403 cable 403 2395 Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 783 trapezius 403 403 cable 403 2396 Pause for a moment at the end of the movement, then slowly return to the starting position. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 782 rotator cuff 403 403 cable 403 2396 Pause for a moment at the end of the movement, then slowly return to the starting position. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 783 trapezius 403 403 cable 403 2397 Repeat for the desired number of repetitions. 403
403 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif cable standing shoulder external rotation 782 rotator cuff 403 403 cable 403 2397 Repeat for the desired number of repetitions. 403
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2398 Attach a v-bar attachment to a cable machine at chest height. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2398 Attach a v-bar attachment to a cable machine at chest height. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2399 Stand facing the cable machine with your feet shoulder-width apart. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2399 Stand facing the cable machine with your feet shoulder-width apart. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2400 Grasp the v-bar with an overhand grip, palms facing down. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2400 Grasp the v-bar with an overhand grip, palms facing down. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2401 Take a step back to create tension in the cable. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2401 Take a step back to create tension in the cable. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2402 Keep your back straight and core engaged throughout the exercise. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2402 Keep your back straight and core engaged throughout the exercise. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2403 Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2403 Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2404 As you pull, twist your torso to one side, squeezing your shoulder blades together. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2404 As you pull, twist your torso to one side, squeezing your shoulder blades together. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2405 Pause for a moment at the top of the movement, feeling the contraction in your upper back. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2405 Pause for a moment at the top of the movement, feeling the contraction in your upper back. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2406 Slowly release the tension and return to the starting position, untwisting your torso. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2406 Slowly release the tension and return to the starting position, untwisting your torso. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 784 biceps 404 404 cable 404 2407 Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep. 404
404 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif cable standing twist row (v-bar) 785 shoulders 404 404 cable 404 2407 Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep. 404
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 787 triceps 405 405 cable 405 2408 Stand in the middle of a cable machine with your feet shoulder-width apart. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 786 deltoids 405 405 cable 405 2408 Stand in the middle of a cable machine with your feet shoulder-width apart. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 787 triceps 405 405 cable 405 2409 Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 786 deltoids 405 405 cable 405 2409 Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 787 triceps 405 405 cable 405 2410 Keeping your arms straight, bring your hands together in front of your body, crossing them over each other. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 786 deltoids 405 405 cable 405 2410 Keeping your arms straight, bring your hands together in front of your body, crossing them over each other. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 787 triceps 405 405 cable 405 2411 Pause for a moment, then slowly return to the starting position, keeping your arms extended. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 786 deltoids 405 405 cable 405 2411 Pause for a moment, then slowly return to the starting position, keeping your arms extended. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 787 triceps 405 405 cable 405 2412 Repeat for the desired number of repetitions. 405
405 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif cable standing up straight crossovers 786 deltoids 405 405 cable 405 2412 Repeat for the desired number of repetitions. 405
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 788 shoulders 406 406 cable 406 2413 Attach a straight bar to the high pulley of a cable machine. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 789 biceps 406 406 cable 406 2413 Attach a straight bar to the high pulley of a cable machine. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 788 shoulders 406 406 cable 406 2414 Stand facing the machine with your feet shoulder-width apart. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 789 biceps 406 406 cable 406 2414 Stand facing the machine with your feet shoulder-width apart. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 788 shoulders 406 406 cable 406 2415 Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 789 biceps 406 406 cable 406 2415 Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 788 shoulders 406 406 cable 406 2416 Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 789 biceps 406 406 cable 406 2416 Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 788 shoulders 406 406 cable 406 2417 Pause for a moment at the bottom, then slowly return the bar to the starting position. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 789 biceps 406 406 cable 406 2417 Pause for a moment at the bottom, then slowly return the bar to the starting position. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 788 shoulders 406 406 cable 406 2418 Repeat for the desired number of repetitions. 406
406 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif cable straight arm pulldown 789 biceps 406 406 cable 406 2418 Repeat for the desired number of repetitions. 406
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 790 biceps 407 407 cable 407 2419 Attach a rope to the cable machine at the highest setting. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 791 forearms 407 407 cable 407 2419 Attach a rope to the cable machine at the highest setting. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 790 biceps 407 407 cable 407 2420 Stand facing the machine with your feet shoulder-width apart. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 791 forearms 407 407 cable 407 2420 Stand facing the machine with your feet shoulder-width apart. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 790 biceps 407 407 cable 407 2421 Grasp the rope with both hands, palms facing down. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 791 forearms 407 407 cable 407 2421 Grasp the rope with both hands, palms facing down. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 790 biceps 407 407 cable 407 2422 Extend your arms fully in front of you, keeping your elbows slightly bent. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 791 forearms 407 407 cable 407 2422 Extend your arms fully in front of you, keeping your elbows slightly bent. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 790 biceps 407 407 cable 407 2423 Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 791 forearms 407 407 cable 407 2423 Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 790 biceps 407 407 cable 407 2424 Pause for a moment at the bottom, then slowly release the tension and return to the starting position. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 791 forearms 407 407 cable 407 2424 Pause for a moment at the bottom, then slowly release the tension and return to the starting position. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 790 biceps 407 407 cable 407 2425 Repeat for the desired number of repetitions. 407
407 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif cable straight arm pulldown (with rope) 791 forearms 407 407 cable 407 2425 Repeat for the desired number of repetitions. 407
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 792 biceps 408 408 cable 408 2426 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 793 forearms 408 408 cable 408 2426 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 794 shoulders 408 408 cable 408 2426 Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 792 biceps 408 408 cable 408 2427 Grasp the cable handles with an overhand grip, palms facing down. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 793 forearms 408 408 cable 408 2427 Grasp the cable handles with an overhand grip, palms facing down. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 794 shoulders 408 408 cable 408 2427 Grasp the cable handles with an overhand grip, palms facing down. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 792 biceps 408 408 cable 408 2428 Keep your back straight and lean slightly forward from the hips. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 793 forearms 408 408 cable 408 2428 Keep your back straight and lean slightly forward from the hips. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 794 shoulders 408 408 cable 408 2428 Keep your back straight and lean slightly forward from the hips. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 792 biceps 408 408 cable 408 2429 Pull the cable handles towards your body, squeezing your shoulder blades together. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 793 forearms 408 408 cable 408 2429 Pull the cable handles towards your body, squeezing your shoulder blades together. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 794 shoulders 408 408 cable 408 2429 Pull the cable handles towards your body, squeezing your shoulder blades together. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 792 biceps 408 408 cable 408 2430 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 793 forearms 408 408 cable 408 2430 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 794 shoulders 408 408 cable 408 2430 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 792 biceps 408 408 cable 408 2431 Repeat for the desired number of repetitions. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 793 forearms 408 408 cable 408 2431 Repeat for the desired number of repetitions. 408
408 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif cable straight back seated row 794 shoulders 408 408 cable 408 2431 Repeat for the desired number of repetitions. 408
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 795 trapezius 409 409 cable 409 2432 Attach a D-handle to a low pulley cable machine and lie face down on a flat bench. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 796 rhomboids 409 409 cable 409 2432 Attach a D-handle to a low pulley cable machine and lie face down on a flat bench. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 795 trapezius 409 409 cable 409 2433 Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 796 rhomboids 409 409 cable 409 2433 Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 795 trapezius 409 409 cable 409 2434 Keeping your arms straight, raise them out to the sides until they are parallel to the floor. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 796 rhomboids 409 409 cable 409 2434 Keeping your arms straight, raise them out to the sides until they are parallel to the floor. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 795 trapezius 409 409 cable 409 2435 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 796 rhomboids 409 409 cable 409 2435 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 795 trapezius 409 409 cable 409 2436 Repeat for the desired number of repetitions. 409
409 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif cable supine reverse fly 796 rhomboids 409 409 cable 409 2436 Repeat for the desired number of repetitions. 409
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 798 rhomboids 410 410 cable 410 2437 Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 797 biceps 410 410 cable 410 2437 Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 799 rear deltoids 410 410 cable 410 2437 Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 798 rhomboids 410 410 cable 410 2438 Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 797 biceps 410 410 cable 410 2438 Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 799 rear deltoids 410 410 cable 410 2438 Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 798 rhomboids 410 410 cable 410 2439 Lean forward from your hips, keeping your back straight and your abs engaged. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 797 biceps 410 410 cable 410 2439 Lean forward from your hips, keeping your back straight and your abs engaged. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 799 rear deltoids 410 410 cable 410 2439 Lean forward from your hips, keeping your back straight and your abs engaged. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 798 rhomboids 410 410 cable 410 2440 Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 797 biceps 410 410 cable 410 2440 Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 799 rear deltoids 410 410 cable 410 2440 Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 798 rhomboids 410 410 cable 410 2441 Squeeze your back muscles at the top of the movement, then slowly return to the starting position. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 797 biceps 410 410 cable 410 2441 Squeeze your back muscles at the top of the movement, then slowly return to the starting position. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 799 rear deltoids 410 410 cable 410 2441 Squeeze your back muscles at the top of the movement, then slowly return to the starting position. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 798 rhomboids 410 410 cable 410 2442 Repeat for the desired number of repetitions, then switch sides and perform with your left arm. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 797 biceps 410 410 cable 410 2442 Repeat for the desired number of repetitions, then switch sides and perform with your left arm. 410
410 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif cable thibaudeau kayak row 799 rear deltoids 410 410 cable 410 2442 Repeat for the desired number of repetitions, then switch sides and perform with your left arm. 410
411 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif cable triceps pushdown (v-bar) 800 forearms 411 411 cable 411 2443 Attach a v-bar attachment to the cable machine at the highest setting. 411
411 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif cable triceps pushdown (v-bar) 800 forearms 411 411 cable 411 2444 Stand facing the cable machine with your feet shoulder-width apart. 411
411 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif cable triceps pushdown (v-bar) 800 forearms 411 411 cable 411 2445 Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart. 411
411 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif cable triceps pushdown (v-bar) 800 forearms 411 411 cable 411 2446 Keep your elbows close to your sides and your upper arms stationary throughout the exercise. 411
411 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif cable triceps pushdown (v-bar) 800 forearms 411 411 cable 411 2447 Engage your triceps and exhale as you push the v-bar down until your arms are fully extended. 411
411 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif cable triceps pushdown (v-bar) 800 forearms 411 411 cable 411 2448 Pause for a moment at the bottom of the movement, squeezing your triceps. 411
411 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif cable triceps pushdown (v-bar) 800 forearms 411 411 cable 411 2449 Inhale as you slowly return the v-bar to the starting position, maintaining control. 411
411 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif cable triceps pushdown (v-bar) 800 forearms 411 411 cable 411 2450 Repeat for the desired number of repetitions. 411
412 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif cable triceps pushdown (v-bar) (with arm blaster) 801 forearms 412 412 cable 412 2451 Attach a v-bar attachment to the cable machine at the highest setting. 412
412 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif cable triceps pushdown (v-bar) (with arm blaster) 801 forearms 412 412 cable 412 2452 Stand facing the cable machine with your feet shoulder-width apart. 412
412 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif cable triceps pushdown (v-bar) (with arm blaster) 801 forearms 412 412 cable 412 2453 Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart. 412
412 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif cable triceps pushdown (v-bar) (with arm blaster) 801 forearms 412 412 cable 412 2454 Keep your elbows close to your sides and your upper arms stationary throughout the exercise. 412
412 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif cable triceps pushdown (v-bar) (with arm blaster) 801 forearms 412 412 cable 412 2455 Engage your triceps and exhale as you push the v-bar down until your arms are fully extended. 412
412 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif cable triceps pushdown (v-bar) (with arm blaster) 801 forearms 412 412 cable 412 2456 Pause for a moment at the bottom of the movement, squeezing your triceps. 412
412 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif cable triceps pushdown (v-bar) (with arm blaster) 801 forearms 412 412 cable 412 2457 Inhale as you slowly return the v-bar to the starting position, maintaining control. 412
412 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif cable triceps pushdown (v-bar) (with arm blaster) 801 forearms 412 412 cable 412 2458 Repeat for the desired number of repetitions. 412
413 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif cable tuck reverse crunch 802 hip flexors 413 413 cable 413 2459 Attach a cable to a low pulley and lie down on a mat facing up. 413
413 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif cable tuck reverse crunch 802 hip flexors 413 413 cable 413 2460 Hold the cable with both hands and extend your arms straight up above your chest. 413
413 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif cable tuck reverse crunch 802 hip flexors 413 413 cable 413 2461 Bend your knees and lift your legs up, bringing your knees towards your chest. 413
413 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif cable tuck reverse crunch 802 hip flexors 413 413 cable 413 2462 At the same time, curl your pelvis up towards your chest, lifting your hips off the ground. 413
413 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif cable tuck reverse crunch 802 hip flexors 413 413 cable 413 2463 Pause for a moment at the top, then slowly lower your legs and hips back down to the starting position. 413
413 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif cable tuck reverse crunch 802 hip flexors 413 413 cable 413 2464 Repeat for the desired number of repetitions. 413
414 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif cable twist 803 obliques 414 414 cable 414 2465 Stand with your feet shoulder-width apart, facing the cable machine. 414
414 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif cable twist 803 obliques 414 414 cable 414 2466 Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent. 414
414 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif cable twist 803 obliques 414 414 cable 414 2467 Engage your core and twist your torso to the right, pulling the cable across your body. 414
414 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif cable twist 803 obliques 414 414 cable 414 2468 Pause for a moment at the end of the movement, feeling the contraction in your abs and obliques. 414
414 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif cable twist 803 obliques 414 414 cable 414 2469 Slowly return to the starting position, resisting the cable's pull. 414
414 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif cable twist 803 obliques 414 414 cable 414 2470 Repeat the movement to the left side. 414
414 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif cable twist 803 obliques 414 414 cable 414 2471 Continue alternating sides for the desired number of repetitions. 414
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 804 obliques 415 415 cable 415 2472 Stand with your feet shoulder-width apart, facing the cable machine. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 805 lower back 415 415 cable 415 2472 Stand with your feet shoulder-width apart, facing the cable machine. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 804 obliques 415 415 cable 415 2473 Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 805 lower back 415 415 cable 415 2473 Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 804 obliques 415 415 cable 415 2474 Engage your core and slowly rotate your torso to one side, keeping your hips and legs stable. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 805 lower back 415 415 cable 415 2474 Engage your core and slowly rotate your torso to one side, keeping your hips and legs stable. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 804 obliques 415 415 cable 415 2475 Pause for a moment at the end of the rotation, then slowly return to the starting position. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 805 lower back 415 415 cable 415 2475 Pause for a moment at the end of the rotation, then slowly return to the starting position. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 804 obliques 415 415 cable 415 2476 Repeat the rotation to the opposite side. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 805 lower back 415 415 cable 415 2476 Repeat the rotation to the opposite side. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 804 obliques 415 415 cable 415 2477 Continue alternating sides for the desired number of repetitions. 415
415 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif cable twist (up-down) 805 lower back 415 415 cable 415 2477 Continue alternating sides for the desired number of repetitions. 415
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 807 biceps 416 416 cable 416 2478 Attach a cable handle to a low pulley and stand facing the machine. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 806 shoulders 416 416 cable 416 2478 Attach a cable handle to a low pulley and stand facing the machine. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 807 biceps 416 416 cable 416 2479 Grasp the handle with your left hand and step away from the machine, extending your arm fully. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 806 shoulders 416 416 cable 416 2479 Grasp the handle with your left hand and step away from the machine, extending your arm fully. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 807 biceps 416 416 cable 416 2480 Position your feet shoulder-width apart, with your knees slightly bent. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 806 shoulders 416 416 cable 416 2480 Position your feet shoulder-width apart, with your knees slightly bent. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 807 biceps 416 416 cable 416 2481 Keep your back straight and your core engaged throughout the exercise. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 806 shoulders 416 416 cable 416 2481 Keep your back straight and your core engaged throughout the exercise. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 807 biceps 416 416 cable 416 2482 Pull the handle towards your body, rotating your torso to the right as you do so. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 806 shoulders 416 416 cable 416 2482 Pull the handle towards your body, rotating your torso to the right as you do so. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 807 biceps 416 416 cable 416 2483 Squeeze your back muscles at the end of the movement. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 806 shoulders 416 416 cable 416 2483 Squeeze your back muscles at the end of the movement. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 807 biceps 416 416 cable 416 2484 Slowly return to the starting position, keeping tension on the cable. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 806 shoulders 416 416 cable 416 2484 Slowly return to the starting position, keeping tension on the cable. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 807 biceps 416 416 cable 416 2485 Repeat for the desired number of repetitions, then switch sides and perform with your right hand. 416
416 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif cable twisting pull 806 shoulders 416 416 cable 416 2485 Repeat for the desired number of repetitions, then switch sides and perform with your right hand. 416
417 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif cable two arm curl on incline bench 808 forearms 417 417 cable 417 2486 Sit on an incline bench with your back against the pad and your feet flat on the ground. 417
417 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif cable two arm curl on incline bench 808 forearms 417 417 cable 417 2487 Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended. 417
417 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif cable two arm curl on incline bench 808 forearms 417 417 cable 417 2488 Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps. 417
417 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif cable two arm curl on incline bench 808 forearms 417 417 cable 417 2489 Pause for a moment at the top of the movement, squeezing your biceps. 417
417 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif cable two arm curl on incline bench 808 forearms 417 417 cable 417 2490 Inhale and slowly lower the handles back to the starting position, fully extending your arms. 417
417 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif cable two arm curl on incline bench 808 forearms 417 417 cable 417 2491 Repeat for the desired number of repetitions. 417
418 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif cable two arm tricep kickback 809 shoulders 418 418 cable 418 2492 Stand with your feet shoulder-width apart and knees slightly bent. 418
418 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif cable two arm tricep kickback 809 shoulders 418 418 cable 418 2493 Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle. 418
418 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif cable two arm tricep kickback 809 shoulders 418 418 cable 418 2494 Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended. 418
418 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif cable two arm tricep kickback 809 shoulders 418 418 cable 418 2495 Pause for a moment, then slowly return to the starting position. 418
418 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif cable two arm tricep kickback 809 shoulders 418 418 cable 418 2496 Repeat for the desired number of repetitions. 418
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 810 biceps 419 419 cable 419 2497 Adjust the cable machine so that the pulldown bar is at a height above your head. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 811 forearms 419 419 cable 419 2497 Adjust the cable machine so that the pulldown bar is at a height above your head. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 810 biceps 419 419 cable 419 2498 Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 811 forearms 419 419 cable 419 2498 Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 810 biceps 419 419 cable 419 2499 Keep your back straight and lean back slightly. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 811 forearms 419 419 cable 419 2499 Keep your back straight and lean back slightly. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 810 biceps 419 419 cable 419 2500 Pull the bar down towards your chest, squeezing your shoulder blades together. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 811 forearms 419 419 cable 419 2500 Pull the bar down towards your chest, squeezing your shoulder blades together. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 810 biceps 419 419 cable 419 2501 Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 811 forearms 419 419 cable 419 2501 Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 810 biceps 419 419 cable 419 2502 Repeat for the desired number of repetitions. 419
419 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif cable underhand pulldown 811 forearms 419 419 cable 419 2502 Repeat for the desired number of repetitions. 419
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 812 deltoids 420 420 cable 420 2503 Attach the handles to the cables at chest height. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 813 triceps 420 420 cable 420 2503 Attach the handles to the cables at chest height. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 812 deltoids 420 420 cable 420 2504 Stand in the center of the cable machine with one foot slightly in front of the other. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 813 triceps 420 420 cable 420 2504 Stand in the center of the cable machine with one foot slightly in front of the other. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 812 deltoids 420 420 cable 420 2505 Grasp the handles with your palms facing down and your arms extended out to the sides. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 813 triceps 420 420 cable 420 2505 Grasp the handles with your palms facing down and your arms extended out to the sides. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 812 deltoids 420 420 cable 420 2506 Keep a slight bend in your elbows and engage your core. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 813 triceps 420 420 cable 420 2506 Keep a slight bend in your elbows and engage your core. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 812 deltoids 420 420 cable 420 2507 Pull the cables together in front of your chest, crossing them over each other. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 813 triceps 420 420 cable 420 2507 Pull the cables together in front of your chest, crossing them over each other. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 812 deltoids 420 420 cable 420 2508 Squeeze your chest muscles at the peak of the movement. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 813 triceps 420 420 cable 420 2508 Squeeze your chest muscles at the peak of the movement. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 812 deltoids 420 420 cable 420 2509 Slowly release the cables back to the starting position. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 813 triceps 420 420 cable 420 2509 Slowly release the cables back to the starting position. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 812 deltoids 420 420 cable 420 2510 Repeat for the desired number of repetitions. 420
420 chest C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif cable upper chest crossovers 813 triceps 420 420 cable 420 2510 Repeat for the desired number of repetitions. 420
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 814 biceps 421 421 cable 421 2511 Attach a straight bar to a cable machine at chest height. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 815 shoulders 421 421 cable 421 2511 Attach a straight bar to a cable machine at chest height. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 814 biceps 421 421 cable 421 2512 Stand facing the machine with your feet shoulder-width apart. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 815 shoulders 421 421 cable 421 2512 Stand facing the machine with your feet shoulder-width apart. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 814 biceps 421 421 cable 421 2513 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 815 shoulders 421 421 cable 421 2513 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 814 biceps 421 421 cable 421 2514 Keep your back straight and your core engaged. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 815 shoulders 421 421 cable 421 2514 Keep your back straight and your core engaged. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 814 biceps 421 421 cable 421 2515 Pull the bar towards your upper chest, squeezing your shoulder blades together. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 815 shoulders 421 421 cable 421 2515 Pull the bar towards your upper chest, squeezing your shoulder blades together. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 814 biceps 421 421 cable 421 2516 Pause for a moment at the top of the movement. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 815 shoulders 421 421 cable 421 2516 Pause for a moment at the top of the movement. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 814 biceps 421 421 cable 421 2517 Slowly release the bar back to the starting position. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 815 shoulders 421 421 cable 421 2517 Slowly release the bar back to the starting position. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 814 biceps 421 421 cable 421 2518 Repeat for the desired number of repetitions. 421
421 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif cable upper row 815 shoulders 421 421 cable 421 2518 Repeat for the desired number of repetitions. 421
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 816 traps 422 422 cable 422 2519 Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 817 biceps 422 422 cable 422 2519 Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 816 traps 422 422 cable 422 2520 Keep your back straight and your core engaged throughout the exercise. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 817 biceps 422 422 cable 422 2520 Keep your back straight and your core engaged throughout the exercise. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 816 traps 422 422 cable 422 2521 Pull the cable attachment straight up towards your chin, leading with your elbows. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 817 biceps 422 422 cable 422 2521 Pull the cable attachment straight up towards your chin, leading with your elbows. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 816 traps 422 422 cable 422 2522 Pause for a moment at the top, squeezing your shoulder blades together. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 817 biceps 422 422 cable 422 2522 Pause for a moment at the top, squeezing your shoulder blades together. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 816 traps 422 422 cable 422 2523 Slowly lower the cable attachment back down to the starting position. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 817 biceps 422 422 cable 422 2523 Slowly lower the cable attachment back down to the starting position. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 816 traps 422 422 cable 422 2524 Repeat for the desired number of repetitions. 422
422 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif cable upright row 817 biceps 422 422 cable 422 2524 Repeat for the desired number of repetitions. 422
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 818 biceps 423 423 cable 423 2525 Adjust the cable machine so that the pulldown bar is at a height above your head. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 819 rhomboids 423 423 cable 423 2525 Adjust the cable machine so that the pulldown bar is at a height above your head. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 820 rear deltoids 423 423 cable 423 2525 Adjust the cable machine so that the pulldown bar is at a height above your head. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 818 biceps 423 423 cable 423 2526 Sit down on the seat and grab the pulldown bar with a wide overhand grip. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 819 rhomboids 423 423 cable 423 2526 Sit down on the seat and grab the pulldown bar with a wide overhand grip. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 820 rear deltoids 423 423 cable 423 2526 Sit down on the seat and grab the pulldown bar with a wide overhand grip. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 818 biceps 423 423 cable 423 2527 Keep your back straight and your chest up as you lean back slightly. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 819 rhomboids 423 423 cable 423 2527 Keep your back straight and your chest up as you lean back slightly. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 820 rear deltoids 423 423 cable 423 2527 Keep your back straight and your chest up as you lean back slightly. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 818 biceps 423 423 cable 423 2528 Pull the bar down towards your upper chest, squeezing your shoulder blades together. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 819 rhomboids 423 423 cable 423 2528 Pull the bar down towards your upper chest, squeezing your shoulder blades together. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 820 rear deltoids 423 423 cable 423 2528 Pull the bar down towards your upper chest, squeezing your shoulder blades together. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 818 biceps 423 423 cable 423 2529 Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 819 rhomboids 423 423 cable 423 2529 Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 820 rear deltoids 423 423 cable 423 2529 Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 818 biceps 423 423 cable 423 2530 Repeat for the desired number of repetitions. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 819 rhomboids 423 423 cable 423 2530 Repeat for the desired number of repetitions. 423
423 back C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif cable wide grip rear pulldown behind neck 820 rear deltoids 423 423 cable 423 2530 Repeat for the desired number of repetitions. 423
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 821 biceps 424 424 cable 424 2531 Attach a straight bar to a low pulley cable machine. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 822 brachialis 424 424 cable 424 2531 Attach a straight bar to a low pulley cable machine. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 821 biceps 424 424 cable 424 2532 Stand facing the machine with your feet shoulder-width apart. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 822 brachialis 424 424 cable 424 2532 Stand facing the machine with your feet shoulder-width apart. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 821 biceps 424 424 cable 424 2533 Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 822 brachialis 424 424 cable 424 2533 Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 821 biceps 424 424 cable 424 2534 Rest your forearms on a bench or pad, with your wrists hanging off the edge. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 822 brachialis 424 424 cable 424 2534 Rest your forearms on a bench or pad, with your wrists hanging off the edge. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 821 biceps 424 424 cable 424 2535 Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 822 brachialis 424 424 cable 424 2535 Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 821 biceps 424 424 cable 424 2536 Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 822 brachialis 424 424 cable 424 2536 Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 821 biceps 424 424 cable 424 2537 Repeat for the desired number of repetitions. 424
424 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif cable wrist curl 822 brachialis 424 424 cable 424 2537 Repeat for the desired number of repetitions. 424
425 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif calf push stretch with hands against wall 823 hamstrings 425 425 body weight 425 2538 Stand facing a wall with your feet hip-width apart. 425
425 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif calf push stretch with hands against wall 823 hamstrings 425 425 body weight 425 2539 Place your hands against the wall at shoulder height. 425
425 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif calf push stretch with hands against wall 823 hamstrings 425 425 body weight 425 2540 Step back with one foot, keeping your heel on the ground and your leg straight. 425
425 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif calf push stretch with hands against wall 823 hamstrings 425 425 body weight 425 2541 Bend your front knee slightly and lean forward, feeling a stretch in your calf. 425
425 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif calf push stretch with hands against wall 823 hamstrings 425 425 body weight 425 2542 Hold the stretch for 20-30 seconds. 425
425 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif calf push stretch with hands against wall 823 hamstrings 425 425 body weight 425 2543 Switch legs and repeat the stretch. 425
426 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif calf stretch with hands against wall 824 hamstrings 426 426 body weight 426 2544 Stand facing a wall with your feet hip-width apart. 426
426 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif calf stretch with hands against wall 824 hamstrings 426 426 body weight 426 2545 Place your hands against the wall at shoulder height. 426
426 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif calf stretch with hands against wall 824 hamstrings 426 426 body weight 426 2546 Step your right foot back, keeping your heel on the ground and your leg straight. 426
426 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif calf stretch with hands against wall 824 hamstrings 426 426 body weight 426 2547 Bend your left knee and lean forward, keeping your back leg straight and your heel on the ground. 426
426 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif calf stretch with hands against wall 824 hamstrings 426 426 body weight 426 2548 Hold the stretch for 20-30 seconds. 426
426 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif calf stretch with hands against wall 824 hamstrings 426 426 body weight 426 2549 Switch legs and repeat the stretch. 426
427 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif calf stretch with rope 825 hamstrings 427 427 rope 427 2550 Stand facing a wall or sturdy object with your feet hip-width apart. 427
427 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif calf stretch with rope 825 hamstrings 427 427 rope 427 2551 Hold the ends of the rope in each hand and place the middle of the rope around the ball of your right foot. 427
427 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif calf stretch with rope 825 hamstrings 427 427 rope 427 2552 Step back with your left foot, keeping your heel on the ground and your leg straight. 427
427 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif calf stretch with rope 825 hamstrings 427 427 rope 427 2553 Lean forward, keeping your back straight, and gently pull on the rope to stretch your calf. 427
427 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif calf stretch with rope 825 hamstrings 427 427 rope 427 2554 Hold the stretch for 20-30 seconds, then release. 427
427 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif calf stretch with rope 825 hamstrings 427 427 rope 427 2555 Repeat on the other leg. 427
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 826 biceps 428 428 barbell 428 2556 Set up a barbell on the floor and lie face down on a bench with your chest just off the edge. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 827 forearms 428 428 barbell 428 2556 Set up a barbell on the floor and lie face down on a bench with your chest just off the edge. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 826 biceps 428 428 barbell 428 2557 Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 827 forearms 428 428 barbell 428 2557 Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 826 biceps 428 428 barbell 428 2558 With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 827 forearms 428 428 barbell 428 2558 With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 826 biceps 428 428 barbell 428 2559 Pull the barbell towards your chest, squeezing your shoulder blades together. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 827 forearms 428 428 barbell 428 2559 Pull the barbell towards your chest, squeezing your shoulder blades together. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 826 biceps 428 428 barbell 428 2560 Lower the barbell back down to the starting position and repeat for the desired number of repetitions. 428
428 back C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif cambered bar lying row 827 forearms 428 428 barbell 428 2560 Lower the barbell back down to the starting position and repeat for the desired number of repetitions. 428
429 waist C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif captains chair straight leg raise 828 hip flexors 429 429 body weight 429 2561 Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads. 429
429 waist C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif captains chair straight leg raise 828 hip flexors 429 429 body weight 429 2562 Keep your upper body stable and your back straight. 429
429 waist C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif captains chair straight leg raise 828 hip flexors 429 429 body weight 429 2563 Engage your abs and lift your legs up in front of you, keeping them straight. 429
429 waist C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif captains chair straight leg raise 828 hip flexors 429 429 body weight 429 2564 Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. 429
429 waist C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif captains chair straight leg raise 828 hip flexors 429 429 body weight 429 2565 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 429
429 waist C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif captains chair straight leg raise 828 hip flexors 429 429 body weight 429 2566 Repeat for the desired number of repetitions. 429
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 829 hamstrings 430 430 body weight 430 2567 Sit on the edge of a chair with your back straight and feet flat on the ground. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 830 calves 430 430 body weight 430 2567 Sit on the edge of a chair with your back straight and feet flat on the ground. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 829 hamstrings 430 430 body weight 430 2568 Extend one leg straight out in front of you, keeping your heel on the ground. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 830 calves 430 430 body weight 430 2568 Extend one leg straight out in front of you, keeping your heel on the ground. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 829 hamstrings 430 430 body weight 430 2569 Lean forward slightly, feeling a stretch in your quadriceps. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 830 calves 430 430 body weight 430 2569 Lean forward slightly, feeling a stretch in your quadriceps. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 829 hamstrings 430 430 body weight 430 2570 Hold this position for 20-30 seconds. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 830 calves 430 430 body weight 430 2570 Hold this position for 20-30 seconds. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 829 hamstrings 430 430 body weight 430 2571 Switch legs and repeat the stretch. 430
430 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif chair leg extended stretch 830 calves 430 430 body weight 430 2571 Switch legs and repeat the stretch. 430
431 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif chest and front of shoulder stretch 831 deltoids 431 431 body weight 431 2572 Stand tall with your feet shoulder-width apart. 431
431 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif chest and front of shoulder stretch 831 deltoids 431 431 body weight 431 2573 Extend your arms straight out in front of you at shoulder height. 431
431 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif chest and front of shoulder stretch 831 deltoids 431 431 body weight 431 2574 Cross your arms in front of your body, with your right arm on top of your left arm. 431
431 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif chest and front of shoulder stretch 831 deltoids 431 431 body weight 431 2575 Interlace your fingers and press your palms together. 431
431 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif chest and front of shoulder stretch 831 deltoids 431 431 body weight 431 2576 Gently squeeze your shoulder blades together and push your hands forward, feeling a stretch in your chest and front of your shoulders. 431
431 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif chest and front of shoulder stretch 831 deltoids 431 431 body weight 431 2577 Hold the stretch for 20-30 seconds, then release. 431
431 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif chest and front of shoulder stretch 831 deltoids 431 431 body weight 431 2578 Repeat for the desired number of repetitions. 431
432 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif chest dip 832 triceps 432 432 body weight 432 2579 Position yourself on parallel bars with your arms fully extended and your body straight. 432
432 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif chest dip 833 shoulders 432 432 body weight 432 2579 Position yourself on parallel bars with your arms fully extended and your body straight. 432
432 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif chest dip 832 triceps 432 432 body weight 432 2580 Lower your body by bending your elbows until your shoulders are below your elbows. 432
432 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif chest dip 833 shoulders 432 432 body weight 432 2580 Lower your body by bending your elbows until your shoulders are below your elbows. 432
432 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif chest dip 832 triceps 432 432 body weight 432 2581 Push yourself back up to the starting position by straightening your arms. 432
432 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif chest dip 833 shoulders 432 432 body weight 432 2581 Push yourself back up to the starting position by straightening your arms. 432
432 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif chest dip 832 triceps 432 432 body weight 432 2582 Repeat for the desired number of repetitions. 432
432 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif chest dip 833 shoulders 432 432 body weight 432 2582 Repeat for the desired number of repetitions. 432
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 834 triceps 433 433 body weight 433 2583 Adjust the dip bars to a height that allows you to comfortably grip them. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 835 shoulders 433 433 body weight 433 2583 Adjust the dip bars to a height that allows you to comfortably grip them. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 834 triceps 433 433 body weight 433 2584 Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 835 shoulders 433 433 body weight 433 2584 Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 834 triceps 433 433 body weight 433 2585 Jump up and straighten your arms, supporting your body weight on the bars. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 835 shoulders 433 433 body weight 433 2585 Jump up and straighten your arms, supporting your body weight on the bars. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 834 triceps 433 433 body weight 433 2586 Bend your knees and cross your ankles behind you. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 835 shoulders 433 433 body weight 433 2586 Bend your knees and cross your ankles behind you. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 834 triceps 433 433 body weight 433 2587 Lower your body by bending your elbows, keeping your chest up and your shoulders down. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 835 shoulders 433 433 body weight 433 2587 Lower your body by bending your elbows, keeping your chest up and your shoulders down. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 834 triceps 433 433 body weight 433 2588 Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 835 shoulders 433 433 body weight 433 2588 Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 834 triceps 433 433 body weight 433 2589 Push through your palms and extend your elbows to raise your body back up to the starting position. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 835 shoulders 433 433 body weight 433 2589 Push through your palms and extend your elbows to raise your body back up to the starting position. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 834 triceps 433 433 body weight 433 2590 Repeat for the desired number of repetitions. 433
433 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif chest dip (on dip-pull-up cage) 835 shoulders 433 433 body weight 433 2590 Repeat for the desired number of repetitions. 433
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 836 triceps 434 434 body weight 434 2591 Grab the parallel bars with your palms facing down and your arms fully extended. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 837 shoulders 434 434 body weight 434 2591 Grab the parallel bars with your palms facing down and your arms fully extended. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 836 triceps 434 434 body weight 434 2592 Bend your knees and cross your ankles. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 837 shoulders 434 434 body weight 434 2592 Bend your knees and cross your ankles. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 836 triceps 434 434 body weight 434 2593 Lower your body by bending your arms until your shoulders are below your elbows. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 837 shoulders 434 434 body weight 434 2593 Lower your body by bending your arms until your shoulders are below your elbows. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 836 triceps 434 434 body weight 434 2594 Push yourself back up to the starting position by straightening your arms. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 837 shoulders 434 434 body weight 434 2594 Push yourself back up to the starting position by straightening your arms. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 836 triceps 434 434 body weight 434 2595 Repeat for the desired number of repetitions. 434
434 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif chest dip on straight bar 837 shoulders 434 434 body weight 434 2595 Repeat for the desired number of repetitions. 434
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 838 shoulders 435 435 stability ball 435 2596 Sit on the stability ball with your feet flat on the ground and your back straight. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 839 triceps 435 435 stability ball 435 2596 Sit on the stability ball with your feet flat on the ground and your back straight. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 838 shoulders 435 435 stability ball 435 2597 Hold the exercise ball with both hands and extend your arms straight out in front of you. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 839 triceps 435 435 stability ball 435 2597 Hold the exercise ball with both hands and extend your arms straight out in front of you. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 838 shoulders 435 435 stability ball 435 2598 Slowly bring the exercise ball towards your chest, feeling a stretch in your chest muscles. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 839 triceps 435 435 stability ball 435 2598 Slowly bring the exercise ball towards your chest, feeling a stretch in your chest muscles. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 838 shoulders 435 435 stability ball 435 2599 Hold the stretch for a few seconds, then slowly return to the starting position. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 839 triceps 435 435 stability ball 435 2599 Hold the stretch for a few seconds, then slowly return to the starting position. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 838 shoulders 435 435 stability ball 435 2600 Repeat for the desired number of repetitions. 435
435 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif chest stretch with exercise ball 839 triceps 435 435 stability ball 435 2600 Repeat for the desired number of repetitions. 435
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 840 triceps 436 436 body weight 436 2601 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 841 shoulders 436 436 body weight 436 2601 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 840 triceps 436 436 body weight 436 2602 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 841 shoulders 436 436 body weight 436 2602 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 840 triceps 436 436 body weight 436 2603 As you lower yourself, tap your chest with your right hand. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 841 shoulders 436 436 body weight 436 2603 As you lower yourself, tap your chest with your right hand. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 840 triceps 436 436 body weight 436 2604 Push yourself back up to the starting position. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 841 shoulders 436 436 body weight 436 2604 Push yourself back up to the starting position. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 840 triceps 436 436 body weight 436 2605 Repeat the movement, this time tapping your chest with your left hand. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 841 shoulders 436 436 body weight 436 2605 Repeat the movement, this time tapping your chest with your left hand. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 840 triceps 436 436 body weight 436 2606 Continue alternating sides for the desired number of repetitions. 436
436 chest C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif chest tap push-up (male) 841 shoulders 436 436 body weight 436 2606 Continue alternating sides for the desired number of repetitions. 436
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 842 biceps 437 437 body weight 437 2607 Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 843 forearms 437 437 body weight 437 2607 Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 842 biceps 437 437 body weight 437 2608 Engage your core and pull your body up towards the bar, leading with your chest. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 843 forearms 437 437 body weight 437 2608 Engage your core and pull your body up towards the bar, leading with your chest. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 842 biceps 437 437 body weight 437 2609 Continue pulling until your chin is above the bar. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 843 forearms 437 437 body weight 437 2609 Continue pulling until your chin is above the bar. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 842 biceps 437 437 body weight 437 2610 Pause for a moment at the top, then slowly lower your body back down to the starting position. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 843 forearms 437 437 body weight 437 2610 Pause for a moment at the top, then slowly lower your body back down to the starting position. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 842 biceps 437 437 body weight 437 2611 Repeat for the desired number of repetitions. 437
437 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif chin-up 843 forearms 437 437 body weight 437 2611 Repeat for the desired number of repetitions. 437
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 844 biceps 438 438 body weight 438 2612 Hang from a pull-up bar with a narrow parallel grip, palms facing towards you. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 845 forearms 438 438 body weight 438 2612 Hang from a pull-up bar with a narrow parallel grip, palms facing towards you. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 844 biceps 438 438 body weight 438 2613 Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 845 forearms 438 438 body weight 438 2613 Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 844 biceps 438 438 body weight 438 2614 Continue pulling until your chin is above the bar. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 845 forearms 438 438 body weight 438 2614 Continue pulling until your chin is above the bar. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 844 biceps 438 438 body weight 438 2615 Pause for a moment at the top, then slowly lower your body back down to the starting position. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 845 forearms 438 438 body weight 438 2615 Pause for a moment at the top, then slowly lower your body back down to the starting position. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 844 biceps 438 438 body weight 438 2616 Repeat for the desired number of repetitions. 438
438 back C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif chin-ups (narrow parallel grip) 845 forearms 438 438 body weight 438 2616 Repeat for the desired number of repetitions. 438
439 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif circles knee stretch 846 hamstrings 439 439 body weight 439 2617 Stand with your feet shoulder-width apart and your hands on your hips. 439
439 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif circles knee stretch 847 quadriceps 439 439 body weight 439 2617 Stand with your feet shoulder-width apart and your hands on your hips. 439
439 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif circles knee stretch 846 hamstrings 439 439 body weight 439 2618 Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet. 439
439 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif circles knee stretch 847 quadriceps 439 439 body weight 439 2618 Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet. 439
439 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif circles knee stretch 846 hamstrings 439 439 body weight 439 2619 Keeping your knees bent, rotate your knees in a circular motion, first clockwise and then counterclockwise. 439
439 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif circles knee stretch 847 quadriceps 439 439 body weight 439 2619 Keeping your knees bent, rotate your knees in a circular motion, first clockwise and then counterclockwise. 439
439 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif circles knee stretch 846 hamstrings 439 439 body weight 439 2620 Perform the movement for the desired number of repetitions. 439
439 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif circles knee stretch 847 quadriceps 439 439 body weight 439 2620 Perform the movement for the desired number of repetitions. 439
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 848 triceps 440 440 body weight 440 2621 Start in a high plank position with your hands slightly wider than shoulder-width apart. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 849 shoulders 440 440 body weight 440 2621 Start in a high plank position with your hands slightly wider than shoulder-width apart. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 848 triceps 440 440 body weight 440 2622 Lower your body towards the ground by bending your elbows, keeping your core engaged. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 849 shoulders 440 440 body weight 440 2622 Lower your body towards the ground by bending your elbows, keeping your core engaged. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 848 triceps 440 440 body weight 440 2623 Push through your palms explosively to propel your body off the ground. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 849 shoulders 440 440 body weight 440 2623 Push through your palms explosively to propel your body off the ground. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 848 triceps 440 440 body weight 440 2624 While in mid-air, clap your hands together before landing back in the starting position. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 849 shoulders 440 440 body weight 440 2624 While in mid-air, clap your hands together before landing back in the starting position. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 848 triceps 440 440 body weight 440 2625 Repeat for the desired number of repetitions. 440
440 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif clap push up 849 shoulders 440 440 body weight 440 2625 Repeat for the desired number of repetitions. 440
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 850 triceps 441 441 body weight 441 2626 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 851 shoulders 441 441 body weight 441 2626 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 852 core 441 441 body weight 441 2626 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 850 triceps 441 441 body weight 441 2627 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 851 shoulders 441 441 body weight 441 2627 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 852 core 441 441 body weight 441 2627 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 850 triceps 441 441 body weight 441 2628 As you lower, rotate your body to the left, extending your left arm straight out to the side. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 851 shoulders 441 441 body weight 441 2628 As you lower, rotate your body to the left, extending your left arm straight out to the side. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 852 core 441 441 body weight 441 2628 As you lower, rotate your body to the left, extending your left arm straight out to the side. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 850 triceps 441 441 body weight 441 2629 Push back up to the starting position, while rotating your body to the center. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 851 shoulders 441 441 body weight 441 2629 Push back up to the starting position, while rotating your body to the center. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 852 core 441 441 body weight 441 2629 Push back up to the starting position, while rotating your body to the center. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 850 triceps 441 441 body weight 441 2630 Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 851 shoulders 441 441 body weight 441 2630 Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 852 core 441 441 body weight 441 2630 Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 850 triceps 441 441 body weight 441 2631 Continue alternating sides with each repetition. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 851 shoulders 441 441 body weight 441 2631 Continue alternating sides with each repetition. 441
441 chest C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif clock push-up 852 core 441 441 body weight 441 2631 Continue alternating sides with each repetition. 441
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 853 biceps 442 442 body weight 442 2632 Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 854 forearms 442 442 body weight 442 2632 Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 853 biceps 442 442 body weight 442 2633 Hang from the bar with your arms fully extended and your feet off the ground. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 854 forearms 442 442 body weight 442 2633 Hang from the bar with your arms fully extended and your feet off the ground. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 853 biceps 442 442 body weight 442 2634 Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 854 forearms 442 442 body weight 442 2634 Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 853 biceps 442 442 body weight 442 2635 Continue pulling until your chin is above the bar. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 854 forearms 442 442 body weight 442 2635 Continue pulling until your chin is above the bar. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 853 biceps 442 442 body weight 442 2636 Pause for a moment at the top, then slowly lower your body back down to the starting position. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 854 forearms 442 442 body weight 442 2636 Pause for a moment at the top, then slowly lower your body back down to the starting position. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 853 biceps 442 442 body weight 442 2637 Repeat for the desired number of repetitions. 442
442 back C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif close grip chin-up 854 forearms 442 442 body weight 442 2637 Repeat for the desired number of repetitions. 442
443 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif close-grip push-up 855 chest 443 443 body weight 443 2638 Start in a high plank position with your hands placed close together, directly under your shoulders. 443
443 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif close-grip push-up 856 shoulders 443 443 body weight 443 2638 Start in a high plank position with your hands placed close together, directly under your shoulders. 443
443 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif close-grip push-up 855 chest 443 443 body weight 443 2639 Engage your core and lower your body towards the ground, keeping your elbows close to your sides. 443
443 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif close-grip push-up 856 shoulders 443 443 body weight 443 2639 Engage your core and lower your body towards the ground, keeping your elbows close to your sides. 443
443 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif close-grip push-up 855 chest 443 443 body weight 443 2640 Push through your palms to extend your arms and return to the starting position. 443
443 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif close-grip push-up 856 shoulders 443 443 body weight 443 2640 Push through your palms to extend your arms and return to the starting position. 443
443 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif close-grip push-up 855 chest 443 443 body weight 443 2641 Repeat for the desired number of repetitions. 443
443 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif close-grip push-up 856 shoulders 443 443 body weight 443 2641 Repeat for the desired number of repetitions. 443
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 857 chest 444 444 body weight 444 2642 Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 858 shoulders 444 444 body weight 444 2642 Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 857 chest 444 444 body weight 444 2643 Lower your upper body towards the ground by bending your elbows, keeping them close to your sides. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 858 shoulders 444 444 body weight 444 2643 Lower your upper body towards the ground by bending your elbows, keeping them close to your sides. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 857 chest 444 444 body weight 444 2644 Pause for a moment when your chest is just above the ground. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 858 shoulders 444 444 body weight 444 2644 Pause for a moment when your chest is just above the ground. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 857 chest 444 444 body weight 444 2645 Push through your palms to straighten your arms and return to the starting position. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 858 shoulders 444 444 body weight 444 2645 Push through your palms to straighten your arms and return to the starting position. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 857 chest 444 444 body weight 444 2646 Repeat for the desired number of repetitions. 444
444 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif close-grip push-up (on knees) 858 shoulders 444 444 body weight 444 2646 Repeat for the desired number of repetitions. 444
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 859 hip flexors 445 445 body weight 445 2647 Lie flat on your back with your knees bent and feet flat on the ground. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 860 lower back 445 445 body weight 445 2647 Lie flat on your back with your knees bent and feet flat on the ground. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 859 hip flexors 445 445 body weight 445 2648 Place your hands behind your head with your elbows pointing outwards. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 860 lower back 445 445 body weight 445 2648 Place your hands behind your head with your elbows pointing outwards. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 859 hip flexors 445 445 body weight 445 2649 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 860 lower back 445 445 body weight 445 2649 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 859 hip flexors 445 445 body weight 445 2650 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 860 lower back 445 445 body weight 445 2650 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 859 hip flexors 445 445 body weight 445 2651 Repeat for the desired number of repetitions. 445
445 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif cocoons 860 lower back 445 445 body weight 445 2651 Repeat for the desired number of repetitions. 445
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 861 obliques 446 446 body weight 446 2652 Start by sitting on the ground with your knees bent and feet flat on the floor. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 862 hip flexors 446 446 body weight 446 2652 Start by sitting on the ground with your knees bent and feet flat on the floor. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 861 obliques 446 446 body weight 446 2653 Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 862 hip flexors 446 446 body weight 446 2653 Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 861 obliques 446 446 body weight 446 2654 Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 862 hip flexors 446 446 body weight 446 2654 Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 861 obliques 446 446 body weight 446 2655 Return to the starting position and repeat on the other side. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 862 hip flexors 446 446 body weight 446 2655 Return to the starting position and repeat on the other side. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 861 obliques 446 446 body weight 446 2656 Continue alternating sides for the desired number of repetitions. 446
446 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif crab twist toe touch 862 hip flexors 446 446 body weight 446 2656 Continue alternating sides for the desired number of repetitions. 446
447 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif cross body crunch 863 obliques 447 447 body weight 447 2657 Lie flat on your back with your knees bent and feet flat on the ground. 447
447 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif cross body crunch 863 obliques 447 447 body weight 447 2658 Place your hands behind your head with your elbows pointing outwards. 447
447 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif cross body crunch 863 obliques 447 447 body weight 447 2659 Engaging your abs, lift your upper body off the ground and twist to bring your right elbow towards your left knee. 447
447 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif cross body crunch 863 obliques 447 447 body weight 447 2660 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 447
447 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif cross body crunch 863 obliques 447 447 body weight 447 2661 Repeat on the other side, bringing your left elbow towards your right knee. 447
447 waist C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif cross body crunch 863 obliques 447 447 body weight 447 2662 Repeat for the desired number of repetitions. 447
448 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif crunch (hands overhead) 864 hip flexors 448 448 body weight 448 2663 Lie flat on your back with your knees bent and feet flat on the ground. 448
448 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif crunch (hands overhead) 864 hip flexors 448 448 body weight 448 2664 Extend your arms straight above your head. 448
448 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif crunch (hands overhead) 864 hip flexors 448 448 body weight 448 2665 Engaging your abs, lift your upper body off the ground, curling forward towards your knees. 448
448 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif crunch (hands overhead) 864 hip flexors 448 448 body weight 448 2666 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 448
448 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif crunch (hands overhead) 864 hip flexors 448 448 body weight 448 2667 Repeat for the desired number of repetitions. 448
449 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif crunch (on stability ball) 865 hip flexors 449 449 stability ball 449 2668 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 449
449 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif crunch (on stability ball) 865 hip flexors 449 449 stability ball 449 2669 Lie back on the ball until your lower back is supported and your upper body is parallel to the floor. 449
449 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif crunch (on stability ball) 865 hip flexors 449 449 stability ball 449 2670 Place your hands behind your head or across your chest. 449
449 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif crunch (on stability ball) 865 hip flexors 449 449 stability ball 449 2671 Engage your abs and lift your upper body towards your knees, curling your torso forward. 449
449 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif crunch (on stability ball) 865 hip flexors 449 449 stability ball 449 2672 Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position. 449
449 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif crunch (on stability ball) 865 hip flexors 449 449 stability ball 449 2673 Repeat for the desired number of repetitions. 449
450 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif crunch (on stability ball, arms straight) 866 hip flexors 450 450 stability ball 450 2674 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 450
450 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif crunch (on stability ball, arms straight) 866 hip flexors 450 450 stability ball 450 2675 Lie back on the ball until your lower back is supported and your upper body is parallel to the floor. 450
450 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif crunch (on stability ball, arms straight) 866 hip flexors 450 450 stability ball 450 2676 Place your hands behind your head or cross them over your chest. 450
450 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif crunch (on stability ball, arms straight) 866 hip flexors 450 450 stability ball 450 2677 Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips. 450
450 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif crunch (on stability ball, arms straight) 866 hip flexors 450 450 stability ball 450 2678 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 450
450 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif crunch (on stability ball, arms straight) 866 hip flexors 450 450 stability ball 450 2679 Repeat for the desired number of repetitions. 450
451 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif crunch floor 867 hip flexors 451 451 body weight 451 2680 Lie flat on your back with your knees bent and feet flat on the ground. 451
451 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif crunch floor 867 hip flexors 451 451 body weight 451 2681 Place your hands behind your head with your elbows pointing outwards. 451
451 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif crunch floor 867 hip flexors 451 451 body weight 451 2682 Engage your abs and lift your shoulders off the ground, curling forward towards your knees. 451
451 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif crunch floor 867 hip flexors 451 451 body weight 451 2683 Pause for a moment at the top, then slowly lower your shoulders back down to the starting position. 451
451 waist C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif crunch floor 867 hip flexors 451 451 body weight 451 2684 Repeat for the desired number of repetitions. 451
452 waist C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif curl-up 868 hip flexors 452 452 body weight 452 2685 Lie flat on your back with your knees bent and feet flat on the ground. 452
452 waist C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif curl-up 868 hip flexors 452 452 body weight 452 2686 Place your hands behind your head with your elbows pointing outwards. 452
452 waist C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif curl-up 868 hip flexors 452 452 body weight 452 2687 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 452
452 waist C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif curl-up 868 hip flexors 452 452 body weight 452 2688 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 452
452 waist C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif curl-up 868 hip flexors 452 452 body weight 452 2689 Repeat for the desired number of repetitions. 452
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 869 quadriceps 453 453 body weight 453 2690 Stand with your feet shoulder-width apart. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 870 hamstrings 453 453 body weight 453 2690 Stand with your feet shoulder-width apart. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 871 calves 453 453 body weight 453 2690 Stand with your feet shoulder-width apart. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 869 quadriceps 453 453 body weight 453 2691 Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 870 hamstrings 453 453 body weight 453 2691 Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 871 calves 453 453 body weight 453 2691 Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 869 quadriceps 453 453 body weight 453 2692 Bend both knees as if you were curtsying, lowering your body towards the ground. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 870 hamstrings 453 453 body weight 453 2692 Bend both knees as if you were curtsying, lowering your body towards the ground. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 871 calves 453 453 body weight 453 2692 Bend both knees as if you were curtsying, lowering your body towards the ground. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 869 quadriceps 453 453 body weight 453 2693 Keep your torso upright and your weight on your front foot. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 870 hamstrings 453 453 body weight 453 2693 Keep your torso upright and your weight on your front foot. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 871 calves 453 453 body weight 453 2693 Keep your torso upright and your weight on your front foot. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 869 quadriceps 453 453 body weight 453 2694 Push through your front foot to return to the starting position. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 870 hamstrings 453 453 body weight 453 2694 Push through your front foot to return to the starting position. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 871 calves 453 453 body weight 453 2694 Push through your front foot to return to the starting position. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 869 quadriceps 453 453 body weight 453 2695 Repeat on the other side, stepping diagonally behind and across your body with your left foot. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 870 hamstrings 453 453 body weight 453 2695 Repeat on the other side, stepping diagonally behind and across your body with your left foot. 453
453 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif curtsey squat 871 calves 453 453 body weight 453 2695 Repeat on the other side, stepping diagonally behind and across your body with your left foot. 453
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 872 quadriceps 454 454 leverage machine 454 2696 Adjust the seat height and position yourself on the cycle cross trainer. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 873 hamstrings 454 454 leverage machine 454 2696 Adjust the seat height and position yourself on the cycle cross trainer. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 874 glutes 454 454 leverage machine 454 2696 Adjust the seat height and position yourself on the cycle cross trainer. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 872 quadriceps 454 454 leverage machine 454 2697 Place your feet on the pedals and grip the handlebars. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 873 hamstrings 454 454 leverage machine 454 2697 Place your feet on the pedals and grip the handlebars. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 874 glutes 454 454 leverage machine 454 2697 Place your feet on the pedals and grip the handlebars. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 872 quadriceps 454 454 leverage machine 454 2698 Start pedaling in a smooth and controlled motion. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 873 hamstrings 454 454 leverage machine 454 2698 Start pedaling in a smooth and controlled motion. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 874 glutes 454 454 leverage machine 454 2698 Start pedaling in a smooth and controlled motion. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 872 quadriceps 454 454 leverage machine 454 2699 Maintain a steady pace and increase the resistance if desired. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 873 hamstrings 454 454 leverage machine 454 2699 Maintain a steady pace and increase the resistance if desired. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 874 glutes 454 454 leverage machine 454 2699 Maintain a steady pace and increase the resistance if desired. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 872 quadriceps 454 454 leverage machine 454 2700 Continue pedaling for the desired duration of your cardio workout. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 873 hamstrings 454 454 leverage machine 454 2700 Continue pedaling for the desired duration of your cardio workout. 454
454 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif cycle cross trainer 874 glutes 454 454 leverage machine 454 2700 Continue pedaling for the desired duration of your cardio workout. 454
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 875 hip flexors 455 455 body weight 455 2701 Lie flat on your back with your arms extended towards the ceiling. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 876 lower back 455 455 body weight 455 2701 Lie flat on your back with your arms extended towards the ceiling. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 875 hip flexors 455 455 body weight 455 2702 Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 876 lower back 455 455 body weight 455 2702 Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 875 hip flexors 455 455 body weight 455 2703 Engage your core and lower back to press your lower back into the ground. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 876 lower back 455 455 body weight 455 2703 Engage your core and lower back to press your lower back into the ground. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 875 hip flexors 455 455 body weight 455 2704 Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 876 lower back 455 455 body weight 455 2704 Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 875 hip flexors 455 455 body weight 455 2705 Pause for a moment, then return to the starting position. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 876 lower back 455 455 body weight 455 2705 Pause for a moment, then return to the starting position. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 875 hip flexors 455 455 body weight 455 2706 Repeat the movement with your left arm and right leg. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 876 lower back 455 455 body weight 455 2706 Repeat the movement with your left arm and right leg. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 875 hip flexors 455 455 body weight 455 2707 Continue alternating sides for the desired number of repetitions. 455
455 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif dead bug 876 lower back 455 455 body weight 455 2707 Continue alternating sides for the desired number of repetitions. 455
456 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif decline crunch 877 hip flexors 456 456 body weight 456 2708 Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle. 456
456 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif decline crunch 877 hip flexors 456 456 body weight 456 2709 Place your hands behind your head or across your chest. 456
456 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif decline crunch 877 hip flexors 456 456 body weight 456 2710 Engage your abs and lift your upper body towards your knees, curling your torso. 456
456 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif decline crunch 877 hip flexors 456 456 body weight 456 2711 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 456
456 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif decline crunch 877 hip flexors 456 456 body weight 456 2712 Repeat for the desired number of repetitions. 456
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 878 triceps 457 457 body weight 457 2713 Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 879 shoulders 457 457 body weight 457 2713 Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 878 triceps 457 457 body weight 457 2714 Keep your body in a straight line from head to toe, engaging your core muscles. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 879 shoulders 457 457 body weight 457 2714 Keep your body in a straight line from head to toe, engaging your core muscles. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 878 triceps 457 457 body weight 457 2715 Lower your chest towards the ground by bending your elbows, keeping them close to your body. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 879 shoulders 457 457 body weight 457 2715 Lower your chest towards the ground by bending your elbows, keeping them close to your body. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 878 triceps 457 457 body weight 457 2716 Push through your palms to extend your arms and return to the starting position. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 879 shoulders 457 457 body weight 457 2716 Push through your palms to extend your arms and return to the starting position. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 878 triceps 457 457 body weight 457 2717 Repeat for the desired number of repetitions. 457
457 chest C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif decline push-up 879 shoulders 457 457 body weight 457 2717 Repeat for the desired number of repetitions. 457
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 880 hip flexors 458 458 body weight 458 2718 Lie on a decline bench with your feet secured and your knees bent. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 881 lower back 458 458 body weight 458 2718 Lie on a decline bench with your feet secured and your knees bent. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 880 hip flexors 458 458 body weight 458 2719 Place your hands behind your head or across your chest. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 881 lower back 458 458 body weight 458 2719 Place your hands behind your head or across your chest. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 880 hip flexors 458 458 body weight 458 2720 Engage your abs and lift your upper body off the bench, curling forward towards your knees. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 881 lower back 458 458 body weight 458 2720 Engage your abs and lift your upper body off the bench, curling forward towards your knees. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 880 hip flexors 458 458 body weight 458 2721 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 881 lower back 458 458 body weight 458 2721 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 880 hip flexors 458 458 body weight 458 2722 Repeat for the desired number of repetitions. 458
458 waist C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif decline sit-up 881 lower back 458 458 body weight 458 2722 Repeat for the desired number of repetitions. 458
459 chest C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif deep push up 882 triceps 459 459 dumbbell 459 2723 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. 459
459 chest C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif deep push up 883 shoulders 459 459 dumbbell 459 2723 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. 459
459 chest C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif deep push up 882 triceps 459 459 dumbbell 459 2724 Lower your chest towards the ground by bending your elbows, keeping them close to your body. 459
459 chest C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif deep push up 883 shoulders 459 459 dumbbell 459 2724 Lower your chest towards the ground by bending your elbows, keeping them close to your body. 459
459 chest C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif deep push up 882 triceps 459 459 dumbbell 459 2725 Push through your palms to extend your arms and return to the starting position. 459
459 chest C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif deep push up 883 shoulders 459 459 dumbbell 459 2725 Push through your palms to extend your arms and return to the starting position. 459
459 chest C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif deep push up 882 triceps 459 459 dumbbell 459 2726 Repeat for the desired number of repetitions. 459
459 chest C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif deep push up 883 shoulders 459 459 dumbbell 459 2726 Repeat for the desired number of repetitions. 459
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 884 chest 460 460 body weight 460 2727 Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 885 shoulders 460 460 body weight 460 2727 Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 884 chest 460 460 body weight 460 2728 Keep your body in a straight line from head to toe, engaging your core and glutes. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 885 shoulders 460 460 body weight 460 2728 Keep your body in a straight line from head to toe, engaging your core and glutes. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 884 chest 460 460 body weight 460 2729 Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 885 shoulders 460 460 body weight 460 2729 Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 884 chest 460 460 body weight 460 2730 Pause for a moment at the bottom, then push yourself back up to the starting position. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 885 shoulders 460 460 body weight 460 2730 Pause for a moment at the bottom, then push yourself back up to the starting position. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 884 chest 460 460 body weight 460 2731 Repeat for the desired number of repetitions. 460
460 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif diamond push-up 885 shoulders 460 460 body weight 460 2731 Repeat for the desired number of repetitions. 460
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 886 hamstrings 461 461 body weight 461 2732 Stand with your toes on an elevated surface, such as a step or block. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 887 glutes 461 461 body weight 461 2732 Stand with your toes on an elevated surface, such as a step or block. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 886 hamstrings 461 461 body weight 461 2733 Place your hands on a stable support, such as a wall or railing, for balance. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 887 glutes 461 461 body weight 461 2733 Place your hands on a stable support, such as a wall or railing, for balance. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 886 hamstrings 461 461 body weight 461 2734 Raise your heels as high as possible, lifting your body weight onto the balls of your feet. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 887 glutes 461 461 body weight 461 2734 Raise your heels as high as possible, lifting your body weight onto the balls of your feet. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 886 hamstrings 461 461 body weight 461 2735 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 887 glutes 461 461 body weight 461 2735 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 886 hamstrings 461 461 body weight 461 2736 Repeat for the desired number of repetitions. 461
461 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif donkey calf raise 887 glutes 461 461 body weight 461 2736 Repeat for the desired number of repetitions. 461
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 888 triceps 462 462 body weight 462 2737 Start in a high plank position with your hands slightly wider than shoulder-width apart. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 889 shoulders 462 462 body weight 462 2737 Start in a high plank position with your hands slightly wider than shoulder-width apart. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 888 triceps 462 462 body weight 462 2738 Lower your chest towards the ground, keeping your elbows close to your body. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 889 shoulders 462 462 body weight 462 2738 Lower your chest towards the ground, keeping your elbows close to your body. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 888 triceps 462 462 body weight 462 2739 Once your chest is just above the ground, quickly drop your knees to the ground. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 889 shoulders 462 462 body weight 462 2739 Once your chest is just above the ground, quickly drop your knees to the ground. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 888 triceps 462 462 body weight 462 2740 Push yourself back up to the starting position by extending your arms. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 889 shoulders 462 462 body weight 462 2740 Push yourself back up to the starting position by extending your arms. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 888 triceps 462 462 body weight 462 2741 Repeat for the desired number of repetitions. 462
462 chest C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif drop push up 889 shoulders 462 462 body weight 462 2741 Repeat for the desired number of repetitions. 462
463 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif dumbbell alternate biceps curl 890 forearms 463 463 dumbbell 463 2742 Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended. 463
463 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif dumbbell alternate biceps curl 890 forearms 463 463 dumbbell 463 2743 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 463
463 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif dumbbell alternate biceps curl 890 forearms 463 463 dumbbell 463 2744 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 463
463 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif dumbbell alternate biceps curl 890 forearms 463 463 dumbbell 463 2745 Hold the contracted position for a brief pause as you squeeze your biceps. 463
463 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif dumbbell alternate biceps curl 890 forearms 463 463 dumbbell 463 2746 Inhale and slowly begin to lower the dumbbells back to the starting position. 463
463 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif dumbbell alternate biceps curl 890 forearms 463 463 dumbbell 463 2747 Repeat for the desired number of repetitions, alternating arms. 463
464 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif dumbbell alternate biceps curl (with arm blaster) 891 forearms 464 464 dumbbell 464 2748 Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. 464
464 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif dumbbell alternate biceps curl (with arm blaster) 891 forearms 464 464 dumbbell 464 2749 Place the arm blaster on your upper arms, ensuring a secure fit. 464
464 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif dumbbell alternate biceps curl (with arm blaster) 891 forearms 464 464 dumbbell 464 2750 Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps. 464
464 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif dumbbell alternate biceps curl (with arm blaster) 891 forearms 464 464 dumbbell 464 2751 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 464
464 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif dumbbell alternate biceps curl (with arm blaster) 891 forearms 464 464 dumbbell 464 2752 Hold the contracted position for a brief pause as you squeeze your biceps. 464
464 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif dumbbell alternate biceps curl (with arm blaster) 891 forearms 464 464 dumbbell 464 2753 Inhale and slowly lower the dumbbell back to the starting position. 464
464 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif dumbbell alternate biceps curl (with arm blaster) 891 forearms 464 464 dumbbell 464 2754 Repeat the movement with the opposite arm. 464
464 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif dumbbell alternate biceps curl (with arm blaster) 891 forearms 464 464 dumbbell 464 2755 Continue alternating arms for the desired number of repetitions. 464
465 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif dumbbell alternate hammer preacher curl 892 forearms 465 465 dumbbell 465 2756 Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended. 465
465 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif dumbbell alternate hammer preacher curl 892 forearms 465 465 dumbbell 465 2757 Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps. 465
465 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif dumbbell alternate hammer preacher curl 892 forearms 465 465 dumbbell 465 2758 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 465
465 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif dumbbell alternate hammer preacher curl 892 forearms 465 465 dumbbell 465 2759 Hold the contracted position for a brief pause as you squeeze your biceps. 465
465 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif dumbbell alternate hammer preacher curl 892 forearms 465 465 dumbbell 465 2760 Inhale and slowly begin to lower the dumbbells back to the starting position. 465
465 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif dumbbell alternate hammer preacher curl 892 forearms 465 465 dumbbell 465 2761 Repeat for the recommended amount of repetitions. 465
466 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif dumbbell alternate preacher curl 893 forearms 466 466 dumbbell 466 2762 Sit on a preacher bench with a dumbbell in each hand, palms facing up. 466
466 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif dumbbell alternate preacher curl 893 forearms 466 466 dumbbell 466 2763 Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend. 466
466 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif dumbbell alternate preacher curl 893 forearms 466 466 dumbbell 466 2764 Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps. 466
466 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif dumbbell alternate preacher curl 893 forearms 466 466 dumbbell 466 2765 Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 466
466 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif dumbbell alternate preacher curl 893 forearms 466 466 dumbbell 466 2766 Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position. 466
466 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif dumbbell alternate preacher curl 893 forearms 466 466 dumbbell 466 2767 Repeat the movement with your left arm. 466
466 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif dumbbell alternate preacher curl 893 forearms 466 466 dumbbell 466 2768 Continue alternating arms for the desired number of repetitions. 466
467 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif dumbbell alternate seated hammer curl 894 forearms 467 467 dumbbell 467 2769 Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down. 467
467 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif dumbbell alternate seated hammer curl 894 forearms 467 467 dumbbell 467 2770 Keep your back straight and your elbows close to your torso. 467
467 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif dumbbell alternate seated hammer curl 894 forearms 467 467 dumbbell 467 2771 Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. 467
467 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif dumbbell alternate seated hammer curl 894 forearms 467 467 dumbbell 467 2772 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 467
467 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif dumbbell alternate seated hammer curl 894 forearms 467 467 dumbbell 467 2773 Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position. 467
467 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif dumbbell alternate seated hammer curl 894 forearms 467 467 dumbbell 467 2774 Repeat the movement with your left arm. 467
467 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif dumbbell alternate seated hammer curl 894 forearms 467 467 dumbbell 467 2775 Continue alternating arms for the desired number of repetitions. 467
468 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif dumbbell alternate side press 895 triceps 468 468 dumbbell 468 2776 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. 468
468 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif dumbbell alternate side press 896 core 468 468 dumbbell 468 2776 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. 468
468 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif dumbbell alternate side press 895 triceps 468 468 dumbbell 468 2777 Press one dumbbell overhead while keeping the other dumbbell at shoulder height. 468
468 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif dumbbell alternate side press 896 core 468 468 dumbbell 468 2777 Press one dumbbell overhead while keeping the other dumbbell at shoulder height. 468
468 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif dumbbell alternate side press 895 triceps 468 468 dumbbell 468 2778 Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead. 468
468 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif dumbbell alternate side press 896 core 468 468 dumbbell 468 2778 Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead. 468
468 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif dumbbell alternate side press 895 triceps 468 468 dumbbell 468 2779 Continue alternating sides for the desired number of repetitions. 468
468 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif dumbbell alternate side press 896 core 468 468 dumbbell 468 2779 Continue alternating sides for the desired number of repetitions. 468
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 897 forearms 469 469 dumbbell 469 2780 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 898 shoulders 469 469 dumbbell 469 2780 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 897 forearms 469 469 dumbbell 469 2781 Place an exercise ball behind you and position one foot on top of it, keeping your balance. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 898 shoulders 469 469 dumbbell 469 2781 Place an exercise ball behind you and position one foot on top of it, keeping your balance. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 897 forearms 469 469 dumbbell 469 2782 With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 898 shoulders 469 469 dumbbell 469 2782 With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 897 forearms 469 469 dumbbell 469 2783 Lower the dumbbell back down to the starting position and repeat with the other arm. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 898 shoulders 469 469 dumbbell 469 2783 Lower the dumbbell back down to the starting position and repeat with the other arm. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 897 forearms 469 469 dumbbell 469 2784 Continue alternating arms for the desired number of repetitions. 469
469 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif dumbbell alternating bicep curl with leg raised on exercise ball 898 shoulders 469 469 dumbbell 469 2784 Continue alternating arms for the desired number of repetitions. 469
470 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif dumbbell alternating seated bicep curl on exercise ball 899 forearms 470 470 dumbbell 470 2785 Sit on an exercise ball with your feet flat on the ground and your back straight. 470
470 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif dumbbell alternating seated bicep curl on exercise ball 899 forearms 470 470 dumbbell 470 2786 Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. 470
470 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif dumbbell alternating seated bicep curl on exercise ball 899 forearms 470 470 dumbbell 470 2787 Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder. 470
470 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif dumbbell alternating seated bicep curl on exercise ball 899 forearms 470 470 dumbbell 470 2788 Inhale and slowly lower the dumbbell back to the starting position. 470
470 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif dumbbell alternating seated bicep curl on exercise ball 899 forearms 470 470 dumbbell 470 2789 Repeat the curl with the other arm. 470
470 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif dumbbell alternating seated bicep curl on exercise ball 899 forearms 470 470 dumbbell 470 2790 Continue alternating curls for the desired number of repetitions. 470
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 900 triceps 471 471 dumbbell 471 2791 Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 901 upper chest 471 471 dumbbell 471 2791 Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 900 triceps 471 471 dumbbell 471 2792 Press the dumbbells upward until your arms are fully extended and your palms are facing forward. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 901 upper chest 471 471 dumbbell 471 2792 Press the dumbbells upward until your arms are fully extended and your palms are facing forward. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 900 triceps 471 471 dumbbell 471 2793 Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 901 upper chest 471 471 dumbbell 471 2793 Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 900 triceps 471 471 dumbbell 471 2794 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 901 upper chest 471 471 dumbbell 471 2794 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 900 triceps 471 471 dumbbell 471 2795 Repeat for the desired number of repetitions. 471
471 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif dumbbell arnold press 901 upper chest 471 471 dumbbell 471 2795 Repeat for the desired number of repetitions. 471
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 902 triceps 472 472 dumbbell 472 2796 Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 903 upper chest 472 472 dumbbell 472 2796 Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 902 triceps 472 472 dumbbell 472 2797 Press the dumbbells upward until your arms are fully extended and your palms are facing forward. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 903 upper chest 472 472 dumbbell 472 2797 Press the dumbbells upward until your arms are fully extended and your palms are facing forward. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 902 triceps 472 472 dumbbell 472 2798 Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 903 upper chest 472 472 dumbbell 472 2798 Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 902 triceps 472 472 dumbbell 472 2799 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 903 upper chest 472 472 dumbbell 472 2799 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 902 triceps 472 472 dumbbell 472 2800 Repeat for the desired number of repetitions. 472
472 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif dumbbell arnold press v. 2 903 upper chest 472 472 dumbbell 472 2800 Repeat for the desired number of repetitions. 472
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 904 triceps 473 473 dumbbell 473 2801 Lie flat on a bench with your head at one end and your feet firmly on the ground. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 905 latissimus dorsi 473 473 dumbbell 473 2801 Lie flat on a bench with your head at one end and your feet firmly on the ground. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 904 triceps 473 473 dumbbell 473 2802 Hold a dumbbell with both hands and extend your arms straight above your chest. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 905 latissimus dorsi 473 473 dumbbell 473 2802 Hold a dumbbell with both hands and extend your arms straight above your chest. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 904 triceps 473 473 dumbbell 473 2803 Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 905 latissimus dorsi 473 473 dumbbell 473 2803 Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 904 triceps 473 473 dumbbell 473 2804 Pause for a moment at the bottom, then raise the dumbbell back to the starting position. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 905 latissimus dorsi 473 473 dumbbell 473 2804 Pause for a moment at the bottom, then raise the dumbbell back to the starting position. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 904 triceps 473 473 dumbbell 473 2805 Repeat for the desired number of repetitions. 473
473 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif dumbbell around pullover 905 latissimus dorsi 473 473 dumbbell 473 2805 Repeat for the desired number of repetitions. 473
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 906 triceps 474 474 dumbbell 474 2806 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 907 shoulders 474 474 dumbbell 474 2806 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 906 triceps 474 474 dumbbell 474 2807 Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 907 shoulders 474 474 dumbbell 474 2807 Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 906 triceps 474 474 dumbbell 474 2808 Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 907 shoulders 474 474 dumbbell 474 2808 Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 906 triceps 474 474 dumbbell 474 2809 Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 907 shoulders 474 474 dumbbell 474 2809 Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 906 triceps 474 474 dumbbell 474 2810 Repeat for the desired number of repetitions. 474
474 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif dumbbell bench press 907 shoulders 474 474 dumbbell 474 2810 Repeat for the desired number of repetitions. 474
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 908 triceps 475 475 dumbbell 475 2811 Sit on a bench with a dumbbell in each hand, resting on your thighs. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 909 chest 475 475 dumbbell 475 2811 Sit on a bench with a dumbbell in each hand, resting on your thighs. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 908 triceps 475 475 dumbbell 475 2812 Lean back and position the dumbbells to the sides of your chest, palms facing forward. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 909 chest 475 475 dumbbell 475 2812 Lean back and position the dumbbells to the sides of your chest, palms facing forward. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 908 triceps 475 475 dumbbell 475 2813 Press the dumbbells upward until your arms are fully extended. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 909 chest 475 475 dumbbell 475 2813 Press the dumbbells upward until your arms are fully extended. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 908 triceps 475 475 dumbbell 475 2814 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 909 chest 475 475 dumbbell 475 2814 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 908 triceps 475 475 dumbbell 475 2815 Repeat for the desired number of repetitions. 475
475 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif dumbbell bench seated press 909 chest 475 475 dumbbell 475 2815 Repeat for the desired number of repetitions. 475
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 910 quadriceps 476 476 dumbbell 476 2816 Place a dumbbell on the ground in front of a bench. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 911 hamstrings 476 476 dumbbell 476 2816 Place a dumbbell on the ground in front of a bench. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 912 calves 476 476 dumbbell 476 2816 Place a dumbbell on the ground in front of a bench. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 910 quadriceps 476 476 dumbbell 476 2817 Stand facing away from the bench with your feet shoulder-width apart. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 911 hamstrings 476 476 dumbbell 476 2817 Stand facing away from the bench with your feet shoulder-width apart. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 912 calves 476 476 dumbbell 476 2817 Stand facing away from the bench with your feet shoulder-width apart. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 910 quadriceps 476 476 dumbbell 476 2818 Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 911 hamstrings 476 476 dumbbell 476 2818 Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 912 calves 476 476 dumbbell 476 2818 Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 910 quadriceps 476 476 dumbbell 476 2819 Once your glutes touch the bench, push through your heels to stand back up to the starting position. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 911 hamstrings 476 476 dumbbell 476 2819 Once your glutes touch the bench, push through your heels to stand back up to the starting position. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 912 calves 476 476 dumbbell 476 2819 Once your glutes touch the bench, push through your heels to stand back up to the starting position. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 910 quadriceps 476 476 dumbbell 476 2820 Repeat for the desired number of repetitions. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 911 hamstrings 476 476 dumbbell 476 2820 Repeat for the desired number of repetitions. 476
476 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif dumbbell bench squat 912 calves 476 476 dumbbell 476 2820 Repeat for the desired number of repetitions. 476
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 913 biceps 477 477 dumbbell 477 2821 Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 914 forearms 477 477 dumbbell 477 2821 Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 913 biceps 477 477 dumbbell 477 2822 Bend forward at the hips, keeping your back straight and your core engaged. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 914 forearms 477 477 dumbbell 477 2822 Bend forward at the hips, keeping your back straight and your core engaged. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 913 biceps 477 477 dumbbell 477 2823 Let your arms hang straight down towards the floor, with your elbows slightly bent. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 914 forearms 477 477 dumbbell 477 2823 Let your arms hang straight down towards the floor, with your elbows slightly bent. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 913 biceps 477 477 dumbbell 477 2824 Pull the dumbbells up towards your chest, squeezing your shoulder blades together. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 914 forearms 477 477 dumbbell 477 2824 Pull the dumbbells up towards your chest, squeezing your shoulder blades together. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 913 biceps 477 477 dumbbell 477 2825 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 914 forearms 477 477 dumbbell 477 2825 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 913 biceps 477 477 dumbbell 477 2826 Repeat for the desired number of repetitions. 477
477 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif dumbbell bent over row 914 forearms 477 477 dumbbell 477 2826 Repeat for the desired number of repetitions. 477
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 915 forearms 478 478 dumbbell 478 2827 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 916 shoulders 478 478 dumbbell 478 2827 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 915 forearms 478 478 dumbbell 478 2828 Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 916 shoulders 478 478 dumbbell 478 2828 Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 915 forearms 478 478 dumbbell 478 2829 As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 916 shoulders 478 478 dumbbell 478 2829 As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 915 forearms 478 478 dumbbell 478 2830 At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 916 shoulders 478 478 dumbbell 478 2830 At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 915 forearms 478 478 dumbbell 478 2831 Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 916 shoulders 478 478 dumbbell 478 2831 Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 915 forearms 478 478 dumbbell 478 2832 Repeat the lunge and curl motion, this time rotating your torso to the left. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 916 shoulders 478 478 dumbbell 478 2832 Repeat the lunge and curl motion, this time rotating your torso to the left. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 915 forearms 478 478 dumbbell 478 2833 Continue alternating sides for the desired number of repetitions. 478
478 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif dumbbell bicep curl lunge with bowling motion 916 shoulders 478 478 dumbbell 478 2833 Continue alternating sides for the desired number of repetitions. 478
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 917 forearms 479 479 dumbbell 479 2834 Sit on an exercise ball with your feet flat on the ground and your back straight. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 918 shoulders 479 479 dumbbell 479 2834 Sit on an exercise ball with your feet flat on the ground and your back straight. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 917 forearms 479 479 dumbbell 479 2835 Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 918 shoulders 479 479 dumbbell 479 2835 Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 917 forearms 479 479 dumbbell 479 2836 Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 918 shoulders 479 479 dumbbell 479 2836 Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 917 forearms 479 479 dumbbell 479 2837 Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 918 shoulders 479 479 dumbbell 479 2837 Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 917 forearms 479 479 dumbbell 479 2838 While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 918 shoulders 479 479 dumbbell 479 2838 While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 917 forearms 479 479 dumbbell 479 2839 Repeat for the desired number of repetitions, then switch legs and repeat. 479
479 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif dumbbell bicep curl on exercise ball with leg raised 918 shoulders 479 479 dumbbell 479 2839 Repeat for the desired number of repetitions, then switch legs and repeat. 479
480 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif dumbbell bicep curl with stork stance 919 forearms 480 480 dumbbell 480 2840 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. 480
480 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif dumbbell bicep curl with stork stance 919 forearms 480 480 dumbbell 480 2841 Extend one leg behind you, balancing on the toes of that foot. 480
480 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif dumbbell bicep curl with stork stance 919 forearms 480 480 dumbbell 480 2842 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 480
480 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif dumbbell bicep curl with stork stance 919 forearms 480 480 dumbbell 480 2843 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 480
480 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif dumbbell bicep curl with stork stance 919 forearms 480 480 dumbbell 480 2844 Hold the contracted position for a brief pause as you squeeze your biceps. 480
480 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif dumbbell bicep curl with stork stance 919 forearms 480 480 dumbbell 480 2845 Inhale and slowly begin to lower the dumbbells back to the starting position. 480
480 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif dumbbell bicep curl with stork stance 919 forearms 480 480 dumbbell 480 2846 Repeat for the desired number of repetitions, then switch legs and repeat. 480
481 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif dumbbell biceps curl 920 forearms 481 481 dumbbell 481 2847 Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended. 481
481 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif dumbbell biceps curl 920 forearms 481 481 dumbbell 481 2848 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 481
481 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif dumbbell biceps curl 920 forearms 481 481 dumbbell 481 2849 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 481
481 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif dumbbell biceps curl 920 forearms 481 481 dumbbell 481 2850 Hold the contracted position for a brief pause as you squeeze your biceps. 481
481 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif dumbbell biceps curl 920 forearms 481 481 dumbbell 481 2851 Inhale and slowly begin to lower the dumbbells back to the starting position. 481
481 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif dumbbell biceps curl 920 forearms 481 481 dumbbell 481 2852 Repeat for the desired number of repetitions. 481
482 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif dumbbell biceps curl (with arm blaster) 921 forearms 482 482 dumbbell 482 2853 Stand up straight with a dumbbell in each hand, palms facing forward. 482
482 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif dumbbell biceps curl (with arm blaster) 921 forearms 482 482 dumbbell 482 2854 Keep your elbows close to your torso and your upper arms stationary. 482
482 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif dumbbell biceps curl (with arm blaster) 921 forearms 482 482 dumbbell 482 2855 Exhale and curl the weights while contracting your biceps. 482
482 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif dumbbell biceps curl (with arm blaster) 921 forearms 482 482 dumbbell 482 2856 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 482
482 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif dumbbell biceps curl (with arm blaster) 921 forearms 482 482 dumbbell 482 2857 Hold the contracted position for a brief pause as you squeeze your biceps. 482
482 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif dumbbell biceps curl (with arm blaster) 921 forearms 482 482 dumbbell 482 2858 Inhale and slowly begin to lower the dumbbells back to the starting position. 482
482 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif dumbbell biceps curl (with arm blaster) 921 forearms 482 482 dumbbell 482 2859 Repeat for the desired number of repetitions. 482
483 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif dumbbell biceps curl reverse 922 forearms 483 483 dumbbell 483 2860 Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended. 483
483 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif dumbbell biceps curl reverse 922 forearms 483 483 dumbbell 483 2861 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 483
483 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif dumbbell biceps curl reverse 922 forearms 483 483 dumbbell 483 2862 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 483
483 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif dumbbell biceps curl reverse 922 forearms 483 483 dumbbell 483 2863 Hold the contracted position for a brief pause as you squeeze your biceps. 483
483 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif dumbbell biceps curl reverse 922 forearms 483 483 dumbbell 483 2864 Inhale and slowly begin to lower the dumbbells back to the starting position. 483
483 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif dumbbell biceps curl reverse 922 forearms 483 483 dumbbell 483 2865 Repeat for the desired number of repetitions. 483
484 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif dumbbell biceps curl squat 923 forearms 484 484 dumbbell 484 2866 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. 484
484 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif dumbbell biceps curl squat 923 forearms 484 484 dumbbell 484 2867 Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders. 484
484 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif dumbbell biceps curl squat 923 forearms 484 484 dumbbell 484 2868 Pause for a moment at the top, squeezing your biceps. 484
484 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif dumbbell biceps curl squat 923 forearms 484 484 dumbbell 484 2869 Inhale and slowly lower the dumbbells back down to the starting position. 484
484 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif dumbbell biceps curl squat 923 forearms 484 484 dumbbell 484 2870 Repeat for the desired number of repetitions. 484
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 924 forearms 485 485 dumbbell 485 2871 Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 925 shoulders 485 485 dumbbell 485 2871 Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 924 forearms 485 485 dumbbell 485 2872 Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 925 shoulders 485 485 dumbbell 485 2872 Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 924 forearms 485 485 dumbbell 485 2873 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 925 shoulders 485 485 dumbbell 485 2873 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 924 forearms 485 485 dumbbell 485 2874 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 925 shoulders 485 485 dumbbell 485 2874 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 924 forearms 485 485 dumbbell 485 2875 Hold the contracted position for a brief pause as you squeeze your biceps. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 925 shoulders 485 485 dumbbell 485 2875 Hold the contracted position for a brief pause as you squeeze your biceps. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 924 forearms 485 485 dumbbell 485 2876 Inhale and slowly begin to lower the dumbbells back to the starting position. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 925 shoulders 485 485 dumbbell 485 2876 Inhale and slowly begin to lower the dumbbells back to the starting position. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 924 forearms 485 485 dumbbell 485 2877 Repeat for the desired number of repetitions. 485
485 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif dumbbell biceps curl v sit on bosu ball 925 shoulders 485 485 dumbbell 485 2877 Repeat for the desired number of repetitions. 485
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 926 quadriceps 486 486 dumbbell 486 2878 Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 927 hamstrings 486 486 dumbbell 486 2878 Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 928 calves 486 486 dumbbell 486 2878 Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 929 shoulders 486 486 dumbbell 486 2878 Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 930 triceps 486 486 dumbbell 486 2878 Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 931 core 486 486 dumbbell 486 2878 Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 926 quadriceps 486 486 dumbbell 486 2879 Lower your body into a squat position, placing the dumbbells on the ground in front of you. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 927 hamstrings 486 486 dumbbell 486 2879 Lower your body into a squat position, placing the dumbbells on the ground in front of you. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 928 calves 486 486 dumbbell 486 2879 Lower your body into a squat position, placing the dumbbells on the ground in front of you. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 929 shoulders 486 486 dumbbell 486 2879 Lower your body into a squat position, placing the dumbbells on the ground in front of you. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 930 triceps 486 486 dumbbell 486 2879 Lower your body into a squat position, placing the dumbbells on the ground in front of you. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 931 core 486 486 dumbbell 486 2879 Lower your body into a squat position, placing the dumbbells on the ground in front of you. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 926 quadriceps 486 486 dumbbell 486 2880 Kick your feet back into a push-up position, keeping your body in a straight line. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 927 hamstrings 486 486 dumbbell 486 2880 Kick your feet back into a push-up position, keeping your body in a straight line. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 928 calves 486 486 dumbbell 486 2880 Kick your feet back into a push-up position, keeping your body in a straight line. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 929 shoulders 486 486 dumbbell 486 2880 Kick your feet back into a push-up position, keeping your body in a straight line. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 930 triceps 486 486 dumbbell 486 2880 Kick your feet back into a push-up position, keeping your body in a straight line. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 931 core 486 486 dumbbell 486 2880 Kick your feet back into a push-up position, keeping your body in a straight line. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 926 quadriceps 486 486 dumbbell 486 2881 Perform a push-up, bending your elbows and lowering your chest towards the ground. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 927 hamstrings 486 486 dumbbell 486 2881 Perform a push-up, bending your elbows and lowering your chest towards the ground. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 928 calves 486 486 dumbbell 486 2881 Perform a push-up, bending your elbows and lowering your chest towards the ground. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 929 shoulders 486 486 dumbbell 486 2881 Perform a push-up, bending your elbows and lowering your chest towards the ground. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 930 triceps 486 486 dumbbell 486 2881 Perform a push-up, bending your elbows and lowering your chest towards the ground. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 931 core 486 486 dumbbell 486 2881 Perform a push-up, bending your elbows and lowering your chest towards the ground. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 926 quadriceps 486 486 dumbbell 486 2882 Jump your feet back towards your hands, landing in a squat position. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 927 hamstrings 486 486 dumbbell 486 2882 Jump your feet back towards your hands, landing in a squat position. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 928 calves 486 486 dumbbell 486 2882 Jump your feet back towards your hands, landing in a squat position. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 929 shoulders 486 486 dumbbell 486 2882 Jump your feet back towards your hands, landing in a squat position. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 930 triceps 486 486 dumbbell 486 2882 Jump your feet back towards your hands, landing in a squat position. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 931 core 486 486 dumbbell 486 2882 Jump your feet back towards your hands, landing in a squat position. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 926 quadriceps 486 486 dumbbell 486 2883 Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 927 hamstrings 486 486 dumbbell 486 2883 Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 928 calves 486 486 dumbbell 486 2883 Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 929 shoulders 486 486 dumbbell 486 2883 Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 930 triceps 486 486 dumbbell 486 2883 Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 931 core 486 486 dumbbell 486 2883 Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 926 quadriceps 486 486 dumbbell 486 2884 Press the dumbbells overhead, fully extending your arms. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 927 hamstrings 486 486 dumbbell 486 2884 Press the dumbbells overhead, fully extending your arms. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 928 calves 486 486 dumbbell 486 2884 Press the dumbbells overhead, fully extending your arms. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 929 shoulders 486 486 dumbbell 486 2884 Press the dumbbells overhead, fully extending your arms. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 930 triceps 486 486 dumbbell 486 2884 Press the dumbbells overhead, fully extending your arms. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 931 core 486 486 dumbbell 486 2884 Press the dumbbells overhead, fully extending your arms. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 926 quadriceps 486 486 dumbbell 486 2885 Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 927 hamstrings 486 486 dumbbell 486 2885 Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 928 calves 486 486 dumbbell 486 2885 Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 929 shoulders 486 486 dumbbell 486 2885 Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 930 triceps 486 486 dumbbell 486 2885 Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. 486
486 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif dumbbell burpee 931 core 486 486 dumbbell 486 2885 Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. 486
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 932 hamstrings 487 487 dumbbell 487 2886 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 933 quadriceps 487 487 dumbbell 487 2886 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 934 calves 487 487 dumbbell 487 2886 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 932 hamstrings 487 487 dumbbell 487 2887 Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 933 quadriceps 487 487 dumbbell 487 2887 Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 934 calves 487 487 dumbbell 487 2887 Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 932 hamstrings 487 487 dumbbell 487 2888 Explosively extend your hips and knees, driving through your heels to jump off the ground. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 933 quadriceps 487 487 dumbbell 487 2888 Explosively extend your hips and knees, driving through your heels to jump off the ground. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 934 calves 487 487 dumbbell 487 2888 Explosively extend your hips and knees, driving through your heels to jump off the ground. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 932 hamstrings 487 487 dumbbell 487 2889 As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 933 quadriceps 487 487 dumbbell 487 2889 As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 934 calves 487 487 dumbbell 487 2889 As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 932 hamstrings 487 487 dumbbell 487 2890 Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 933 quadriceps 487 487 dumbbell 487 2890 Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 934 calves 487 487 dumbbell 487 2890 Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 932 hamstrings 487 487 dumbbell 487 2891 Lower the dumbbells back down to the starting position by reversing the movement. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 933 quadriceps 487 487 dumbbell 487 2891 Lower the dumbbells back down to the starting position by reversing the movement. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 934 calves 487 487 dumbbell 487 2891 Lower the dumbbells back down to the starting position by reversing the movement. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 932 hamstrings 487 487 dumbbell 487 2892 Repeat for the desired number of repetitions. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 933 quadriceps 487 487 dumbbell 487 2892 Repeat for the desired number of repetitions. 487
487 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif dumbbell clean 934 calves 487 487 dumbbell 487 2892 Repeat for the desired number of repetitions. 487
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 935 chest 488 488 dumbbell 488 2893 Sit on a flat bench with a dumbbell in each hand, resting on your thighs. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 936 shoulders 488 488 dumbbell 488 2893 Sit on a flat bench with a dumbbell in each hand, resting on your thighs. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 935 chest 488 488 dumbbell 488 2894 Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 936 shoulders 488 488 dumbbell 488 2894 Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 935 chest 488 488 dumbbell 488 2895 Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 936 shoulders 488 488 dumbbell 488 2895 Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 935 chest 488 488 dumbbell 488 2896 As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 936 shoulders 488 488 dumbbell 488 2896 As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 935 chest 488 488 dumbbell 488 2897 As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 936 shoulders 488 488 dumbbell 488 2897 As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 935 chest 488 488 dumbbell 488 2898 After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions. 488
488 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif dumbbell close grip press 936 shoulders 488 488 dumbbell 488 2898 After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions. 488
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 937 chest 489 489 dumbbell 489 2899 Sit on a flat bench with a dumbbell in each hand, resting on your thighs. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 938 shoulders 489 489 dumbbell 489 2899 Sit on a flat bench with a dumbbell in each hand, resting on your thighs. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 937 chest 489 489 dumbbell 489 2900 Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 938 shoulders 489 489 dumbbell 489 2900 Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 937 chest 489 489 dumbbell 489 2901 Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 938 shoulders 489 489 dumbbell 489 2901 Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 937 chest 489 489 dumbbell 489 2902 As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 938 shoulders 489 489 dumbbell 489 2902 As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 937 chest 489 489 dumbbell 489 2903 As you exhale, use your triceps to lift the dumbbells back to the starting position. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 938 shoulders 489 489 dumbbell 489 2903 As you exhale, use your triceps to lift the dumbbells back to the starting position. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 937 chest 489 489 dumbbell 489 2904 Repeat for the desired number of repetitions. 489
489 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif dumbbell close-grip press 938 shoulders 489 489 dumbbell 489 2904 Repeat for the desired number of repetitions. 489
490 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif dumbbell concentration curl 939 forearms 490 490 dumbbell 490 2905 Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh. 490
490 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif dumbbell concentration curl 939 forearms 490 490 dumbbell 490 2906 Fully extend your arm and hold the dumbbell with an underhand grip. 490
490 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif dumbbell concentration curl 939 forearms 490 490 dumbbell 490 2907 Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps. 490
490 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif dumbbell concentration curl 939 forearms 490 490 dumbbell 490 2908 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 490
490 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif dumbbell concentration curl 939 forearms 490 490 dumbbell 490 2909 Hold the contracted position for a brief pause as you squeeze your biceps. 490
490 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif dumbbell concentration curl 939 forearms 490 490 dumbbell 490 2910 Inhale and slowly lower the dumbbell back to the starting position. 490
490 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif dumbbell concentration curl 939 forearms 490 490 dumbbell 490 2911 Repeat for the desired number of repetitions, then switch arms. 490
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 940 quadriceps 491 491 dumbbell 491 2912 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 941 hamstrings 491 491 dumbbell 491 2912 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 942 calves 491 491 dumbbell 491 2912 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 940 quadriceps 491 491 dumbbell 491 2913 Take a step forward with your right foot, keeping your back straight and core engaged. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 941 hamstrings 491 491 dumbbell 491 2913 Take a step forward with your right foot, keeping your back straight and core engaged. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 942 calves 491 491 dumbbell 491 2913 Take a step forward with your right foot, keeping your back straight and core engaged. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 940 quadriceps 491 491 dumbbell 491 2914 Lower your body by bending both knees until your right thigh is parallel to the ground. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 941 hamstrings 491 491 dumbbell 491 2914 Lower your body by bending both knees until your right thigh is parallel to the ground. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 942 calves 491 491 dumbbell 491 2914 Lower your body by bending both knees until your right thigh is parallel to the ground. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 940 quadriceps 491 491 dumbbell 491 2915 Push through your right heel to return to the starting position. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 941 hamstrings 491 491 dumbbell 491 2915 Push through your right heel to return to the starting position. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 942 calves 491 491 dumbbell 491 2915 Push through your right heel to return to the starting position. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 940 quadriceps 491 491 dumbbell 491 2916 Repeat with your left leg. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 941 hamstrings 491 491 dumbbell 491 2916 Repeat with your left leg. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 942 calves 491 491 dumbbell 491 2916 Repeat with your left leg. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 940 quadriceps 491 491 dumbbell 491 2917 Alternate legs for the desired number of repetitions. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 941 hamstrings 491 491 dumbbell 491 2917 Alternate legs for the desired number of repetitions. 491
491 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif dumbbell contralateral forward lunge 942 calves 491 491 dumbbell 491 2917 Alternate legs for the desired number of repetitions. 491
492 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif dumbbell cross body hammer curl 943 forearms 492 492 dumbbell 492 2918 Stand up straight with a dumbbell in each hand, palms facing your body. 492
492 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif dumbbell cross body hammer curl 943 forearms 492 492 dumbbell 492 2919 Keep your elbows close to your torso and your upper arms stationary. 492
492 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif dumbbell cross body hammer curl 943 forearms 492 492 dumbbell 492 2920 Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder. 492
492 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif dumbbell cross body hammer curl 943 forearms 492 492 dumbbell 492 2921 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 492
492 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif dumbbell cross body hammer curl 943 forearms 492 492 dumbbell 492 2922 Hold the contracted position for a brief pause as you squeeze your biceps. 492
492 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif dumbbell cross body hammer curl 943 forearms 492 492 dumbbell 492 2923 Inhale and slowly begin to lower the dumbbells back to the starting position. 492
492 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif dumbbell cross body hammer curl 943 forearms 492 492 dumbbell 492 2924 Repeat for the desired number of repetitions. 492
493 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif dumbbell cross body hammer curl v. 2 944 forearms 493 493 dumbbell 493 2925 Stand up straight with a dumbbell in each hand, palms facing your body. 493
493 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif dumbbell cross body hammer curl v. 2 944 forearms 493 493 dumbbell 493 2926 Keep your elbows close to your torso and your upper arms stationary. 493
493 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif dumbbell cross body hammer curl v. 2 944 forearms 493 493 dumbbell 493 2927 Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible. 493
493 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif dumbbell cross body hammer curl v. 2 944 forearms 493 493 dumbbell 493 2928 Hold the contracted position for a brief pause as you squeeze your biceps. 493
493 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif dumbbell cross body hammer curl v. 2 944 forearms 493 493 dumbbell 493 2929 Inhale and slowly begin to lower the dumbbells back to the starting position. 493
493 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif dumbbell cross body hammer curl v. 2 944 forearms 493 493 dumbbell 493 2930 Repeat for the desired number of repetitions. 493
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 945 triceps 494 494 dumbbell 494 2931 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 946 upper back 494 494 dumbbell 494 2931 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 945 triceps 494 494 dumbbell 494 2932 Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 946 upper back 494 494 dumbbell 494 2932 Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 945 triceps 494 494 dumbbell 494 2933 Rotate your wrists so that your palms are facing forward. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 946 upper back 494 494 dumbbell 494 2933 Rotate your wrists so that your palms are facing forward. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 945 triceps 494 494 dumbbell 494 2934 Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 946 upper back 494 494 dumbbell 494 2934 Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 945 triceps 494 494 dumbbell 494 2935 Repeat for the desired number of repetitions. 494
494 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif dumbbell cuban press 946 upper back 494 494 dumbbell 494 2935 Repeat for the desired number of repetitions. 494
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 947 triceps 495 495 dumbbell 495 2936 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 948 upper back 495 495 dumbbell 495 2936 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 947 triceps 495 495 dumbbell 495 2937 Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 948 upper back 495 495 dumbbell 495 2937 Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 947 triceps 495 495 dumbbell 495 2938 Rotate your wrists so that your palms are facing forward. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 948 upper back 495 495 dumbbell 495 2938 Rotate your wrists so that your palms are facing forward. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 947 triceps 495 495 dumbbell 495 2939 Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 948 upper back 495 495 dumbbell 495 2939 Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 947 triceps 495 495 dumbbell 495 2940 Repeat for the desired number of repetitions. 495
495 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif dumbbell cuban press v. 2 948 upper back 495 495 dumbbell 495 2940 Repeat for the desired number of repetitions. 495
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 949 hamstrings 496 496 dumbbell 496 2941 Stand with your feet shoulder-width apart, toes pointing forward. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 950 lower back 496 496 dumbbell 496 2941 Stand with your feet shoulder-width apart, toes pointing forward. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 949 hamstrings 496 496 dumbbell 496 2942 Hold a dumbbell in each hand, palms facing your body, arms extended downwards. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 950 lower back 496 496 dumbbell 496 2942 Hold a dumbbell in each hand, palms facing your body, arms extended downwards. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 949 hamstrings 496 496 dumbbell 496 2943 Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 950 lower back 496 496 dumbbell 496 2943 Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 949 hamstrings 496 496 dumbbell 496 2944 Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 950 lower back 496 496 dumbbell 496 2944 Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 949 hamstrings 496 496 dumbbell 496 2945 Repeat for the desired number of repetitions. 496
496 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif dumbbell deadlift 950 lower back 496 496 dumbbell 496 2945 Repeat for the desired number of repetitions. 496
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 951 triceps 497 497 dumbbell 497 2946 Lie down on a decline bench with your feet secured and your head lower than your hips. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 952 shoulders 497 497 dumbbell 497 2946 Lie down on a decline bench with your feet secured and your head lower than your hips. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 951 triceps 497 497 dumbbell 497 2947 Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 952 shoulders 497 497 dumbbell 497 2947 Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 951 triceps 497 497 dumbbell 497 2948 Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 952 shoulders 497 497 dumbbell 497 2948 Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 951 triceps 497 497 dumbbell 497 2949 Push the dumbbells back up to the starting position, fully extending your arms. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 952 shoulders 497 497 dumbbell 497 2949 Push the dumbbells back up to the starting position, fully extending your arms. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 951 triceps 497 497 dumbbell 497 2950 Repeat for the desired number of repetitions. 497
497 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif dumbbell decline bench press 952 shoulders 497 497 dumbbell 497 2950 Repeat for the desired number of repetitions. 497
498 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif dumbbell decline fly 953 shoulders 498 498 dumbbell 498 2951 Lie on a decline bench with your feet secured and your head lower than your hips. 498
498 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif dumbbell decline fly 953 shoulders 498 498 dumbbell 498 2952 Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. 498
498 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif dumbbell decline fly 953 shoulders 498 498 dumbbell 498 2953 Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. 498
498 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif dumbbell decline fly 953 shoulders 498 498 dumbbell 498 2954 Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position. 498
498 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif dumbbell decline fly 953 shoulders 498 498 dumbbell 498 2955 Repeat for the desired number of repetitions. 498
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 954 triceps 499 499 dumbbell 499 2956 Lie on a decline bench with your feet secured and your head lower than your hips. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 955 shoulders 499 499 dumbbell 499 2956 Lie on a decline bench with your feet secured and your head lower than your hips. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 954 triceps 499 499 dumbbell 499 2957 Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 955 shoulders 499 499 dumbbell 499 2957 Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 954 triceps 499 499 dumbbell 499 2958 Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 955 shoulders 499 499 dumbbell 499 2958 Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 954 triceps 499 499 dumbbell 499 2959 Press the dumbbells back up to the starting position, fully extending your arms. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 955 shoulders 499 499 dumbbell 499 2959 Press the dumbbells back up to the starting position, fully extending your arms. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 954 triceps 499 499 dumbbell 499 2960 Repeat for the desired number of repetitions. 499
499 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif dumbbell decline hammer press 955 shoulders 499 499 dumbbell 499 2960 Repeat for the desired number of repetitions. 499
500 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif dumbbell decline one arm fly 956 shoulders 500 500 dumbbell 500 2961 Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh. 500
500 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif dumbbell decline one arm fly 956 shoulders 500 500 dumbbell 500 2962 Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso. 500
500 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif dumbbell decline one arm fly 956 shoulders 500 500 dumbbell 500 2963 Rotate your wrist so that the palm of your hand is facing forward. 500
500 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif dumbbell decline one arm fly 956 shoulders 500 500 dumbbell 500 2964 As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest. 500
500 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif dumbbell decline one arm fly 956 shoulders 500 500 dumbbell 500 2965 Exhale and use your chest muscles to bring the dumbbell back up to the starting position. 500
500 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif dumbbell decline one arm fly 956 shoulders 500 500 dumbbell 500 2966 Repeat for the desired number of repetitions, then switch arms. 500
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 957 chest 501 501 dumbbell 501 2967 Lie on a decline bench with a dumbbell in one hand, resting on your chest. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 958 shoulders 501 501 dumbbell 501 2967 Lie on a decline bench with a dumbbell in one hand, resting on your chest. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 957 chest 501 501 dumbbell 501 2968 Extend your arm straight up, keeping your elbow slightly bent. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 958 shoulders 501 501 dumbbell 501 2968 Extend your arm straight up, keeping your elbow slightly bent. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 957 chest 501 501 dumbbell 501 2969 Lower the dumbbell down towards your shoulder, keeping your elbow close to your body. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 958 shoulders 501 501 dumbbell 501 2969 Lower the dumbbell down towards your shoulder, keeping your elbow close to your body. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 957 chest 501 501 dumbbell 501 2970 Press the dumbbell back up to the starting position. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 958 shoulders 501 501 dumbbell 501 2970 Press the dumbbell back up to the starting position. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 957 chest 501 501 dumbbell 501 2971 Repeat for the desired number of repetitions, then switch arms. 501
501 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif dumbbell decline one arm hammer press 958 shoulders 501 501 dumbbell 501 2971 Repeat for the desired number of repetitions, then switch arms. 501
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 959 shoulders 502 502 dumbbell 502 2972 Set up a decline bench at a 45-degree angle. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 960 rhomboids 502 502 dumbbell 502 2972 Set up a decline bench at a 45-degree angle. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 959 shoulders 502 502 dumbbell 502 2973 Lie face down on the bench with your chest and stomach resting against it. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 960 rhomboids 502 502 dumbbell 502 2973 Lie face down on the bench with your chest and stomach resting against it. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 959 shoulders 502 502 dumbbell 502 2974 Hold a dumbbell in each hand with your arms fully extended towards the floor. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 960 rhomboids 502 502 dumbbell 502 2974 Hold a dumbbell in each hand with your arms fully extended towards the floor. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 959 shoulders 502 502 dumbbell 502 2975 Keeping your arms straight, raise your shoulders towards your ears as high as possible. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 960 rhomboids 502 502 dumbbell 502 2975 Keeping your arms straight, raise your shoulders towards your ears as high as possible. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 959 shoulders 502 502 dumbbell 502 2976 Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 960 rhomboids 502 502 dumbbell 502 2976 Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 959 shoulders 502 502 dumbbell 502 2977 Repeat for the desired number of repetitions. 502
502 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif dumbbell decline shrug 960 rhomboids 502 502 dumbbell 502 2977 Repeat for the desired number of repetitions. 502
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 961 shoulders 503 503 dumbbell 503 2978 Set up a decline bench at a 45-degree angle. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 962 rhomboids 503 503 dumbbell 503 2978 Set up a decline bench at a 45-degree angle. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 961 shoulders 503 503 dumbbell 503 2979 Lie face down on the bench with your chest and stomach resting on it. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 962 rhomboids 503 503 dumbbell 503 2979 Lie face down on the bench with your chest and stomach resting on it. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 961 shoulders 503 503 dumbbell 503 2980 Hold a dumbbell in each hand with your palms facing each other and your arms fully extended. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 962 rhomboids 503 503 dumbbell 503 2980 Hold a dumbbell in each hand with your palms facing each other and your arms fully extended. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 961 shoulders 503 503 dumbbell 503 2981 Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 962 rhomboids 503 503 dumbbell 503 2981 Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 961 shoulders 503 503 dumbbell 503 2982 Hold the contraction for a brief pause, then lower the dumbbells back to the starting position. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 962 rhomboids 503 503 dumbbell 503 2982 Hold the contraction for a brief pause, then lower the dumbbells back to the starting position. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 961 shoulders 503 503 dumbbell 503 2983 Repeat for the desired number of repetitions. 503
503 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif dumbbell decline shrug v. 2 962 rhomboids 503 503 dumbbell 503 2983 Repeat for the desired number of repetitions. 503
504 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif dumbbell decline triceps extension 963 shoulders 504 504 dumbbell 504 2984 Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other. 504
504 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif dumbbell decline triceps extension 963 shoulders 504 504 dumbbell 504 2985 Extend your arms fully, keeping your elbows close to your head. 504
504 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif dumbbell decline triceps extension 963 shoulders 504 504 dumbbell 504 2986 Lower the dumbbells slowly behind your head, bending your elbows. 504
504 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif dumbbell decline triceps extension 963 shoulders 504 504 dumbbell 504 2987 Pause for a moment, then raise the dumbbells back to the starting position. 504
504 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif dumbbell decline triceps extension 963 shoulders 504 504 dumbbell 504 2988 Repeat for the desired number of repetitions. 504
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 964 shoulders 505 505 dumbbell 505 2989 Lie down on a decline bench with your head lower than your hips. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 965 triceps 505 505 dumbbell 505 2989 Lie down on a decline bench with your head lower than your hips. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 964 shoulders 505 505 dumbbell 505 2990 Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 965 triceps 505 505 dumbbell 505 2990 Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 964 shoulders 505 505 dumbbell 505 2991 Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 965 triceps 505 505 dumbbell 505 2991 Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 964 shoulders 505 505 dumbbell 505 2992 As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 965 triceps 505 505 dumbbell 505 2992 As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 964 shoulders 505 505 dumbbell 505 2993 Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 965 triceps 505 505 dumbbell 505 2993 Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 964 shoulders 505 505 dumbbell 505 2994 Repeat for the desired number of repetitions. 505
505 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif dumbbell decline twist fly 965 triceps 505 505 dumbbell 505 2994 Repeat for the desired number of repetitions. 505
506 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif dumbbell finger curls 966 wrist flexors 506 506 dumbbell 506 2995 Sit on a bench or chair with your feet flat on the ground and your back straight. 506
506 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif dumbbell finger curls 967 wrist extensors 506 506 dumbbell 506 2995 Sit on a bench or chair with your feet flat on the ground and your back straight. 506
506 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif dumbbell finger curls 966 wrist flexors 506 506 dumbbell 506 2996 Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up. 506
506 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif dumbbell finger curls 967 wrist extensors 506 506 dumbbell 506 2996 Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up. 506
506 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif dumbbell finger curls 966 wrist flexors 506 506 dumbbell 506 2997 Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers. 506
506 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif dumbbell finger curls 967 wrist extensors 506 506 dumbbell 506 2997 Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers. 506
506 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif dumbbell finger curls 966 wrist flexors 506 506 dumbbell 506 2998 Repeat for the desired number of repetitions, then switch to the other hand. 506
506 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif dumbbell finger curls 967 wrist extensors 506 506 dumbbell 506 2998 Repeat for the desired number of repetitions, then switch to the other hand. 506
507 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif dumbbell fly 968 shoulders 507 507 dumbbell 507 2999 Lie flat on a bench with a dumbbell in each hand, palms facing each other. 507
507 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif dumbbell fly 968 shoulders 507 507 dumbbell 507 3000 Extend your arms straight up over your chest, with a slight bend in your elbows. 507
507 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif dumbbell fly 968 shoulders 507 507 dumbbell 507 3001 Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. 507
507 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif dumbbell fly 968 shoulders 507 507 dumbbell 507 3002 Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position. 507
507 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif dumbbell fly 968 shoulders 507 507 dumbbell 507 3003 Repeat for the desired number of repetitions. 507
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 969 shoulders 508 508 dumbbell 508 3004 Sit on an exercise ball and hold a dumbbell in each hand. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 970 triceps 508 508 dumbbell 508 3004 Sit on an exercise ball and hold a dumbbell in each hand. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 969 shoulders 508 508 dumbbell 508 3005 Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 970 triceps 508 508 dumbbell 508 3005 Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 969 shoulders 508 508 dumbbell 508 3006 Extend your arms straight up above your chest, palms facing each other. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 970 triceps 508 508 dumbbell 508 3006 Extend your arms straight up above your chest, palms facing each other. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 969 shoulders 508 508 dumbbell 508 3007 Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 970 triceps 508 508 dumbbell 508 3007 Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 969 shoulders 508 508 dumbbell 508 3008 Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 970 triceps 508 508 dumbbell 508 3008 Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 969 shoulders 508 508 dumbbell 508 3009 Repeat for the desired number of repetitions. 508
508 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif dumbbell fly on exercise ball 970 triceps 508 508 dumbbell 508 3009 Repeat for the desired number of repetitions. 508
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 971 shoulders 509 509 dumbbell 509 3010 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 972 core 509 509 dumbbell 509 3010 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 971 shoulders 509 509 dumbbell 509 3011 Take a step forward with your right foot, lowering your body into a lunge position. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 972 core 509 509 dumbbell 509 3011 Take a step forward with your right foot, lowering your body into a lunge position. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 971 shoulders 509 509 dumbbell 509 3012 Keep your back straight and your chest up. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 972 core 509 509 dumbbell 509 3012 Keep your back straight and your chest up. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 971 shoulders 509 509 dumbbell 509 3013 Extend your arms straight overhead, keeping your elbows close to your ears. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 972 core 509 509 dumbbell 509 3013 Extend your arms straight overhead, keeping your elbows close to your ears. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 971 shoulders 509 509 dumbbell 509 3014 Lower the dumbbells behind your head by bending your elbows. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 972 core 509 509 dumbbell 509 3014 Lower the dumbbells behind your head by bending your elbows. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 971 shoulders 509 509 dumbbell 509 3015 Pause for a moment, then straighten your arms to return to the starting position. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 972 core 509 509 dumbbell 509 3015 Pause for a moment, then straighten your arms to return to the starting position. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 971 shoulders 509 509 dumbbell 509 3016 Repeat the movement for the desired number of repetitions, then switch legs and repeat. 509
509 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif dumbbell forward lunge triceps extension 972 core 509 509 dumbbell 509 3016 Repeat the movement for the desired number of repetitions, then switch legs and repeat. 509
510 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif dumbbell front raise 973 biceps 510 510 dumbbell 510 3017 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. 510
510 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif dumbbell front raise 974 trapezius 510 510 dumbbell 510 3017 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. 510
510 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif dumbbell front raise 973 biceps 510 510 dumbbell 510 3018 Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. 510
510 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif dumbbell front raise 974 trapezius 510 510 dumbbell 510 3018 Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. 510
510 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif dumbbell front raise 973 biceps 510 510 dumbbell 510 3019 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 510
510 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif dumbbell front raise 974 trapezius 510 510 dumbbell 510 3019 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 510
510 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif dumbbell front raise 973 biceps 510 510 dumbbell 510 3020 Repeat for the desired number of repetitions. 510
510 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif dumbbell front raise 974 trapezius 510 510 dumbbell 510 3020 Repeat for the desired number of repetitions. 510
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 975 trapezius 511 511 dumbbell 511 3021 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 976 biceps 511 511 dumbbell 511 3021 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 975 trapezius 511 511 dumbbell 511 3022 Keep your back straight and engage your core. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 976 biceps 511 511 dumbbell 511 3022 Keep your back straight and engage your core. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 975 trapezius 511 511 dumbbell 511 3023 Slowly lift the dumbbells in front of you, with your arms straight, until they are at shoulder level. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 976 biceps 511 511 dumbbell 511 3023 Slowly lift the dumbbells in front of you, with your arms straight, until they are at shoulder level. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 975 trapezius 511 511 dumbbell 511 3024 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 976 biceps 511 511 dumbbell 511 3024 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 975 trapezius 511 511 dumbbell 511 3025 Repeat for the desired number of repetitions. 511
511 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif dumbbell front raise v. 2 976 biceps 511 511 dumbbell 511 3025 Repeat for the desired number of repetitions. 511
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 977 traps 512 512 dumbbell 512 3026 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 978 rotator cuff 512 512 dumbbell 512 3026 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 977 traps 512 512 dumbbell 512 3027 Keep your back straight and engage your core. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 978 rotator cuff 512 512 dumbbell 512 3027 Keep your back straight and engage your core. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 977 traps 512 512 dumbbell 512 3028 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 978 rotator cuff 512 512 dumbbell 512 3028 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 977 traps 512 512 dumbbell 512 3029 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 978 rotator cuff 512 512 dumbbell 512 3029 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 977 traps 512 512 dumbbell 512 3030 Repeat for the desired number of repetitions. 512
512 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif dumbbell full can lateral raise 978 rotator cuff 512 512 dumbbell 512 3030 Repeat for the desired number of repetitions. 512
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 979 glutes 513 513 dumbbell 513 3031 Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 980 hamstrings 513 513 dumbbell 513 3031 Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 981 calves 513 513 dumbbell 513 3031 Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 979 glutes 513 513 dumbbell 513 3032 Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 980 hamstrings 513 513 dumbbell 513 3032 Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 981 calves 513 513 dumbbell 513 3032 Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 979 glutes 513 513 dumbbell 513 3033 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 980 hamstrings 513 513 dumbbell 513 3033 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 981 calves 513 513 dumbbell 513 3033 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 979 glutes 513 513 dumbbell 513 3034 Pause for a moment at the bottom, then push through your heels to return to the starting position. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 980 hamstrings 513 513 dumbbell 513 3034 Pause for a moment at the bottom, then push through your heels to return to the starting position. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 981 calves 513 513 dumbbell 513 3034 Pause for a moment at the bottom, then push through your heels to return to the starting position. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 979 glutes 513 513 dumbbell 513 3035 Repeat for the desired number of repetitions. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 980 hamstrings 513 513 dumbbell 513 3035 Repeat for the desired number of repetitions. 513
513 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif dumbbell goblet squat 981 calves 513 513 dumbbell 513 3035 Repeat for the desired number of repetitions. 513
514 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif dumbbell hammer curl 982 forearms 514 514 dumbbell 514 3036 Stand up straight with a dumbbell in each hand, palms facing your torso. 514
514 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif dumbbell hammer curl 982 forearms 514 514 dumbbell 514 3037 Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. 514
514 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif dumbbell hammer curl 982 forearms 514 514 dumbbell 514 3038 This will be your starting position. 514
514 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif dumbbell hammer curl 982 forearms 514 514 dumbbell 514 3039 Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. 514
514 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif dumbbell hammer curl 982 forearms 514 514 dumbbell 514 3040 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 514
514 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif dumbbell hammer curl 982 forearms 514 514 dumbbell 514 3041 Hold the contracted position for a brief pause as you squeeze your biceps. 514
514 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif dumbbell hammer curl 982 forearms 514 514 dumbbell 514 3042 Then, inhale and slowly begin to lower the dumbbells back to the starting position. 514
514 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif dumbbell hammer curl 982 forearms 514 514 dumbbell 514 3043 Repeat for the recommended amount of repetitions. 514
515 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif dumbbell hammer curl on exercise ball 983 forearms 515 515 dumbbell 515 3044 Sit on an exercise ball with your feet flat on the ground and your back straight. 515
515 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif dumbbell hammer curl on exercise ball 983 forearms 515 515 dumbbell 515 3045 Hold a dumbbell in each hand with your palms facing your body and your arms fully extended. 515
515 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif dumbbell hammer curl on exercise ball 983 forearms 515 515 dumbbell 515 3046 Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. 515
515 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif dumbbell hammer curl on exercise ball 983 forearms 515 515 dumbbell 515 3047 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 515
515 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif dumbbell hammer curl on exercise ball 983 forearms 515 515 dumbbell 515 3048 Hold the contracted position for a brief pause as you squeeze your biceps. 515
515 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif dumbbell hammer curl on exercise ball 983 forearms 515 515 dumbbell 515 3049 Inhale and slowly begin to lower the dumbbells back to the starting position. 515
515 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif dumbbell hammer curl on exercise ball 983 forearms 515 515 dumbbell 515 3050 Repeat for the desired number of repetitions. 515
516 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif dumbbell hammer curl v. 2 984 forearms 516 516 dumbbell 516 3051 Stand up straight with a dumbbell in each hand, palms facing your torso. 516
516 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif dumbbell hammer curl v. 2 984 forearms 516 516 dumbbell 516 3052 Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. 516
516 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif dumbbell hammer curl v. 2 984 forearms 516 516 dumbbell 516 3053 This will be your starting position. 516
516 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif dumbbell hammer curl v. 2 984 forearms 516 516 dumbbell 516 3054 Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. 516
516 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif dumbbell hammer curl v. 2 984 forearms 516 516 dumbbell 516 3055 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 516
516 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif dumbbell hammer curl v. 2 984 forearms 516 516 dumbbell 516 3056 Hold the contracted position for a brief pause as you squeeze your biceps. 516
516 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif dumbbell hammer curl v. 2 984 forearms 516 516 dumbbell 516 3057 Then, inhale and slowly begin to lower the dumbbells back to the starting position. 516
516 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif dumbbell hammer curl v. 2 984 forearms 516 516 dumbbell 516 3058 Repeat for the recommended amount of repetitions. 516
517 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif dumbbell hammer curls (with arm blaster) 985 forearms 517 517 dumbbell 517 3059 Stand up straight with a dumbbell in each hand, palms facing your torso. 517
517 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif dumbbell hammer curls (with arm blaster) 985 forearms 517 517 dumbbell 517 3060 Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. 517
517 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif dumbbell hammer curls (with arm blaster) 985 forearms 517 517 dumbbell 517 3061 This will be your starting position. 517
517 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif dumbbell hammer curls (with arm blaster) 985 forearms 517 517 dumbbell 517 3062 Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps. 517
517 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif dumbbell hammer curls (with arm blaster) 985 forearms 517 517 dumbbell 517 3063 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 517
517 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif dumbbell hammer curls (with arm blaster) 985 forearms 517 517 dumbbell 517 3064 Hold the contracted position for a brief pause as you squeeze your biceps. 517
517 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif dumbbell hammer curls (with arm blaster) 985 forearms 517 517 dumbbell 517 3065 Then, inhale and slowly begin to lower the dumbbells back to the starting position. 517
517 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif dumbbell hammer curls (with arm blaster) 985 forearms 517 517 dumbbell 517 3066 Repeat for the recommended amount of repetitions. 517
518 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell high curl.gif dumbbell high curl 986 forearms 518 518 dumbbell 518 3067 Stand up straight with a dumbbell in each hand, palms facing forward. 518
518 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell high curl.gif dumbbell high curl 986 forearms 518 518 dumbbell 518 3068 Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps. 518
518 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell high curl.gif dumbbell high curl 986 forearms 518 518 dumbbell 518 3069 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 518
518 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell high curl.gif dumbbell high curl 986 forearms 518 518 dumbbell 518 3070 Repeat for the desired number of repetitions. 518
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 987 shoulders 519 519 dumbbell 519 3071 Sit on an incline bench with a dumbbell in each hand, resting on your thighs. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 988 triceps 519 519 dumbbell 519 3071 Sit on an incline bench with a dumbbell in each hand, resting on your thighs. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 987 shoulders 519 519 dumbbell 519 3072 Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 988 triceps 519 519 dumbbell 519 3072 Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 987 shoulders 519 519 dumbbell 519 3073 Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 988 triceps 519 519 dumbbell 519 3073 Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 987 shoulders 519 519 dumbbell 519 3074 Push the dumbbells up with your chest and shoulders, extending your arms fully. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 988 triceps 519 519 dumbbell 519 3074 Push the dumbbells up with your chest and shoulders, extending your arms fully. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 987 shoulders 519 519 dumbbell 519 3075 Lower the dumbbells back down to the starting position, keeping your elbows slightly bent. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 988 triceps 519 519 dumbbell 519 3075 Lower the dumbbells back down to the starting position, keeping your elbows slightly bent. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 987 shoulders 519 519 dumbbell 519 3076 Repeat for the desired number of repetitions, alternating arms. 519
519 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif dumbbell incline alternate press 988 triceps 519 519 dumbbell 519 3076 Repeat for the desired number of repetitions, alternating arms. 519
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 989 shoulders 520 520 dumbbell 520 3077 Set up an incline bench at a 45-degree angle. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 990 triceps 520 520 dumbbell 520 3077 Set up an incline bench at a 45-degree angle. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 989 shoulders 520 520 dumbbell 520 3078 Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 990 triceps 520 520 dumbbell 520 3078 Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 989 shoulders 520 520 dumbbell 520 3079 Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 990 triceps 520 520 dumbbell 520 3079 Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 989 shoulders 520 520 dumbbell 520 3080 Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 990 triceps 520 520 dumbbell 520 3080 Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 989 shoulders 520 520 dumbbell 520 3081 Push the dumbbells back up to the starting position, fully extending your arms. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 990 triceps 520 520 dumbbell 520 3081 Push the dumbbells back up to the starting position, fully extending your arms. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 989 shoulders 520 520 dumbbell 520 3082 Repeat for the desired number of repetitions. 520
520 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif dumbbell incline bench press 990 triceps 520 520 dumbbell 520 3082 Repeat for the desired number of repetitions. 520
521 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif dumbbell incline biceps curl 991 forearms 521 521 dumbbell 521 3083 Sit on an incline bench with a dumbbell in each hand, palms facing forward, and arms fully extended. 521
521 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif dumbbell incline biceps curl 991 forearms 521 521 dumbbell 521 3084 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 521
521 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif dumbbell incline biceps curl 991 forearms 521 521 dumbbell 521 3085 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 521
521 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif dumbbell incline biceps curl 991 forearms 521 521 dumbbell 521 3086 Hold the contracted position for a brief pause as you squeeze your biceps. 521
521 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif dumbbell incline biceps curl 991 forearms 521 521 dumbbell 521 3087 Inhale and slowly begin to lower the dumbbells back to the starting position. 521
521 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif dumbbell incline biceps curl 991 forearms 521 521 dumbbell 521 3088 Repeat for the desired number of repetitions. 521
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 992 shoulders 522 522 dumbbell 522 3089 Set up an incline bench at a 45-degree angle. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 993 triceps 522 522 dumbbell 522 3089 Set up an incline bench at a 45-degree angle. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 992 shoulders 522 522 dumbbell 522 3090 Sit on the bench with your back against the pad and feet flat on the ground. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 993 triceps 522 522 dumbbell 522 3090 Sit on the bench with your back against the pad and feet flat on the ground. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 992 shoulders 522 522 dumbbell 522 3091 Hold a dumbbell in each hand with an overhand grip, palms facing forward. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 993 triceps 522 522 dumbbell 522 3091 Hold a dumbbell in each hand with an overhand grip, palms facing forward. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 992 shoulders 522 522 dumbbell 522 3092 Start with your arms fully extended, perpendicular to the ground. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 993 triceps 522 522 dumbbell 522 3092 Start with your arms fully extended, perpendicular to the ground. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 992 shoulders 522 522 dumbbell 522 3093 Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 993 triceps 522 522 dumbbell 522 3093 Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 992 shoulders 522 522 dumbbell 522 3094 Pause for a moment at the bottom, then push the dumbbells back up to the starting position. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 993 triceps 522 522 dumbbell 522 3094 Pause for a moment at the bottom, then push the dumbbells back up to the starting position. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 992 shoulders 522 522 dumbbell 522 3095 Repeat for the desired number of repetitions. 522
522 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif dumbbell incline breeding 993 triceps 522 522 dumbbell 522 3095 Repeat for the desired number of repetitions. 522
523 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif dumbbell incline curl 994 forearms 523 523 dumbbell 523 3096 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing forward. 523
523 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif dumbbell incline curl 994 forearms 523 523 dumbbell 523 3097 Rest your upper arms on the incline bench and let your elbows hang down, fully extending your arms. 523
523 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif dumbbell incline curl 994 forearms 523 523 dumbbell 523 3098 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 523
523 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif dumbbell incline curl 994 forearms 523 523 dumbbell 523 3099 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 523
523 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif dumbbell incline curl 994 forearms 523 523 dumbbell 523 3100 Hold the contracted position for a brief pause as you squeeze your biceps. 523
523 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif dumbbell incline curl 994 forearms 523 523 dumbbell 523 3101 Inhale and slowly begin to lower the dumbbells back to the starting position. 523
523 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif dumbbell incline curl 994 forearms 523 523 dumbbell 523 3102 Repeat for the desired number of repetitions. 523
524 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif dumbbell incline curl v. 2 995 forearms 524 524 dumbbell 524 3103 Sit on an incline bench with a dumbbell in each hand, palms facing forward and arms fully extended. 524
524 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif dumbbell incline curl v. 2 995 forearms 524 524 dumbbell 524 3104 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 524
524 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif dumbbell incline curl v. 2 995 forearms 524 524 dumbbell 524 3105 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 524
524 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif dumbbell incline curl v. 2 995 forearms 524 524 dumbbell 524 3106 Hold the contracted position for a brief pause as you squeeze your biceps. 524
524 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif dumbbell incline curl v. 2 995 forearms 524 524 dumbbell 524 3107 Inhale and slowly begin to lower the dumbbells back to the starting position. 524
524 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif dumbbell incline curl v. 2 995 forearms 524 524 dumbbell 524 3108 Repeat for the desired number of repetitions. 524
525 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif dumbbell incline fly 996 shoulders 525 525 dumbbell 525 3109 Set an incline bench to a 45-degree angle. 525
525 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif dumbbell incline fly 996 shoulders 525 525 dumbbell 525 3110 Sit on the bench with a dumbbell in each hand, palms facing each other. 525
525 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif dumbbell incline fly 996 shoulders 525 525 dumbbell 525 3111 Lie back on the bench and press the dumbbells up to the starting position, directly above your chest. 525
525 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif dumbbell incline fly 996 shoulders 525 525 dumbbell 525 3112 Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. 525
525 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif dumbbell incline fly 996 shoulders 525 525 dumbbell 525 3113 Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position. 525
525 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif dumbbell incline fly 996 shoulders 525 525 dumbbell 525 3114 Repeat for the desired number of repetitions. 525
526 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif dumbbell incline fly on exercise ball 997 shoulders 526 526 dumbbell 526 3115 Set up an incline bench at a 45-degree angle. 526
526 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif dumbbell incline fly on exercise ball 997 shoulders 526 526 dumbbell 526 3116 Sit on an exercise ball and roll forward until your upper back is resting on the incline bench. 526
526 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif dumbbell incline fly on exercise ball 997 shoulders 526 526 dumbbell 526 3117 Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. 526
526 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif dumbbell incline fly on exercise ball 997 shoulders 526 526 dumbbell 526 3118 Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. 526
526 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif dumbbell incline fly on exercise ball 997 shoulders 526 526 dumbbell 526 3119 Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position. 526
526 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif dumbbell incline fly on exercise ball 997 shoulders 526 526 dumbbell 526 3120 Repeat for the desired number of repetitions. 526
527 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif dumbbell incline hammer curl 998 forearms 527 527 dumbbell 527 3121 Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended. 527
527 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif dumbbell incline hammer curl 998 forearms 527 527 dumbbell 527 3122 Keep your back against the bench and your feet flat on the floor. 527
527 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif dumbbell incline hammer curl 998 forearms 527 527 dumbbell 527 3123 While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 527
527 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif dumbbell incline hammer curl 998 forearms 527 527 dumbbell 527 3124 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 527
527 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif dumbbell incline hammer curl 998 forearms 527 527 dumbbell 527 3125 Hold the contracted position for a brief pause as you squeeze your biceps. 527
527 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif dumbbell incline hammer curl 998 forearms 527 527 dumbbell 527 3126 Inhale and slowly begin to lower the dumbbells back to the starting position. 527
527 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif dumbbell incline hammer curl 998 forearms 527 527 dumbbell 527 3127 Repeat for the desired number of repetitions. 527
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 999 shoulders 528 528 dumbbell 528 3128 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 1000 triceps 528 528 dumbbell 528 3128 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 999 shoulders 528 528 dumbbell 528 3129 Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 1000 triceps 528 528 dumbbell 528 3129 Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 999 shoulders 528 528 dumbbell 528 3130 Press the dumbbells up and away from your body until your arms are fully extended. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 1000 triceps 528 528 dumbbell 528 3130 Press the dumbbells up and away from your body until your arms are fully extended. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 999 shoulders 528 528 dumbbell 528 3131 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 1000 triceps 528 528 dumbbell 528 3131 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 999 shoulders 528 528 dumbbell 528 3132 Repeat for the desired number of repetitions. 528
528 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif dumbbell incline hammer press 1000 triceps 528 528 dumbbell 528 3132 Repeat for the desired number of repetitions. 528
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1001 chest 529 529 dumbbell 529 3133 Sit on an exercise ball with a dumbbell in each hand, palms facing each other. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1002 shoulders 529 529 dumbbell 529 3133 Sit on an exercise ball with a dumbbell in each hand, palms facing each other. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1001 chest 529 529 dumbbell 529 3134 Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1002 shoulders 529 529 dumbbell 529 3134 Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1001 chest 529 529 dumbbell 529 3135 Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1002 shoulders 529 529 dumbbell 529 3135 Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1001 chest 529 529 dumbbell 529 3136 Press the dumbbells up and slightly inward, keeping your palms facing each other. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1002 shoulders 529 529 dumbbell 529 3136 Press the dumbbells up and slightly inward, keeping your palms facing each other. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1001 chest 529 529 dumbbell 529 3137 Extend your arms fully, squeezing your triceps at the top of the movement. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1002 shoulders 529 529 dumbbell 529 3137 Extend your arms fully, squeezing your triceps at the top of the movement. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1001 chest 529 529 dumbbell 529 3138 Slowly lower the dumbbells back to the starting position. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1002 shoulders 529 529 dumbbell 529 3138 Slowly lower the dumbbells back to the starting position. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1001 chest 529 529 dumbbell 529 3139 Repeat for the desired number of repetitions. 529
529 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif dumbbell incline hammer press on exercise ball 1002 shoulders 529 529 dumbbell 529 3139 Repeat for the desired number of repetitions. 529
530 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif dumbbell incline inner biceps curl 1003 forearms 530 530 dumbbell 530 3140 Sit on an incline bench with a dumbbell in each hand, palms facing each other. 530
530 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif dumbbell incline inner biceps curl 1003 forearms 530 530 dumbbell 530 3141 Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward. 530
530 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif dumbbell incline inner biceps curl 1003 forearms 530 530 dumbbell 530 3142 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 530
530 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif dumbbell incline inner biceps curl 1003 forearms 530 530 dumbbell 530 3143 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 530
530 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif dumbbell incline inner biceps curl 1003 forearms 530 530 dumbbell 530 3144 Hold the contracted position for a brief pause as you squeeze your biceps. 530
530 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif dumbbell incline inner biceps curl 1003 forearms 530 530 dumbbell 530 3145 Inhale and slowly begin to lower the dumbbells back to the starting position. 530
530 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif dumbbell incline inner biceps curl 1003 forearms 530 530 dumbbell 530 3146 Repeat for the desired number of repetitions. 530
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1004 deltoids 531 531 dumbbell 531 3147 Adjust the incline bench to a 30-45 degree angle. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1005 triceps 531 531 dumbbell 531 3147 Adjust the incline bench to a 30-45 degree angle. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1004 deltoids 531 531 dumbbell 531 3148 Sit on the bench with a dumbbell in one hand, resting it on your thigh. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1005 triceps 531 531 dumbbell 531 3148 Sit on the bench with a dumbbell in one hand, resting it on your thigh. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1004 deltoids 531 531 dumbbell 531 3149 Lie back on the bench, keeping your feet flat on the ground. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1005 triceps 531 531 dumbbell 531 3149 Lie back on the bench, keeping your feet flat on the ground. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1004 deltoids 531 531 dumbbell 531 3150 Hold the dumbbell with your arm extended straight up over your chest. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1005 triceps 531 531 dumbbell 531 3150 Hold the dumbbell with your arm extended straight up over your chest. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1004 deltoids 531 531 dumbbell 531 3151 Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1005 triceps 531 531 dumbbell 531 3151 Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1004 deltoids 531 531 dumbbell 531 3152 Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1005 triceps 531 531 dumbbell 531 3152 Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1004 deltoids 531 531 dumbbell 531 3153 Repeat for the desired number of repetitions, then switch arms. 531
531 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif dumbbell incline one arm fly 1005 triceps 531 531 dumbbell 531 3153 Repeat for the desired number of repetitions, then switch arms. 531
532 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif dumbbell incline one arm fly on exercise ball 1006 shoulders 532 532 dumbbell 532 3154 Sit on an exercise ball with a dumbbell in one hand. 532
532 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif dumbbell incline one arm fly on exercise ball 1006 shoulders 532 532 dumbbell 532 3155 Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball. 532
532 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif dumbbell incline one arm fly on exercise ball 1006 shoulders 532 532 dumbbell 532 3156 Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards. 532
532 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif dumbbell incline one arm fly on exercise ball 1006 shoulders 532 532 dumbbell 532 3157 Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. 532
532 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif dumbbell incline one arm fly on exercise ball 1006 shoulders 532 532 dumbbell 532 3158 Pause for a moment when your arm is parallel to the ground. 532
532 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif dumbbell incline one arm fly on exercise ball 1006 shoulders 532 532 dumbbell 532 3159 Engage your chest muscles to bring the dumbbell back up to the starting position. 532
532 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif dumbbell incline one arm fly on exercise ball 1006 shoulders 532 532 dumbbell 532 3160 Repeat for the desired number of repetitions, then switch arms. 532
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1007 shoulders 533 533 dumbbell 533 3161 Sit on an incline bench with a dumbbell in one hand, resting on your thigh. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1008 chest 533 533 dumbbell 533 3161 Sit on an incline bench with a dumbbell in one hand, resting on your thigh. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1007 shoulders 533 533 dumbbell 533 3162 Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1008 chest 533 533 dumbbell 533 3162 Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1007 shoulders 533 533 dumbbell 533 3163 Rotate your wrist so that your palm is facing inward, towards your body. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1008 chest 533 533 dumbbell 533 3163 Rotate your wrist so that your palm is facing inward, towards your body. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1007 shoulders 533 533 dumbbell 533 3164 Press the dumbbell up and away from your body, extending your arm fully. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1008 chest 533 533 dumbbell 533 3164 Press the dumbbell up and away from your body, extending your arm fully. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1007 shoulders 533 533 dumbbell 533 3165 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1008 chest 533 533 dumbbell 533 3165 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1007 shoulders 533 533 dumbbell 533 3166 Repeat for the desired number of repetitions, then switch arms. 533
533 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif dumbbell incline one arm hammer press 1008 chest 533 533 dumbbell 533 3166 Repeat for the desired number of repetitions, then switch arms. 533
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1009 shoulders 534 534 dumbbell 534 3167 Sit on an exercise ball with a dumbbell in one hand. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1010 chest 534 534 dumbbell 534 3167 Sit on an exercise ball with a dumbbell in one hand. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1009 shoulders 534 534 dumbbell 534 3168 Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1010 chest 534 534 dumbbell 534 3168 Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1009 shoulders 534 534 dumbbell 534 3169 Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1010 chest 534 534 dumbbell 534 3169 Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1009 shoulders 534 534 dumbbell 534 3170 Press the dumbbell up towards the ceiling, straightening your arm. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1010 chest 534 534 dumbbell 534 3170 Press the dumbbell up towards the ceiling, straightening your arm. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1009 shoulders 534 534 dumbbell 534 3171 Lower the dumbbell back down to the starting position. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1010 chest 534 534 dumbbell 534 3171 Lower the dumbbell back down to the starting position. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1009 shoulders 534 534 dumbbell 534 3172 Repeat for the desired number of repetitions, then switch arms. 534
534 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif dumbbell incline one arm hammer press on exercise ball 1010 chest 534 534 dumbbell 534 3172 Repeat for the desired number of repetitions, then switch arms. 534
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1011 trapezius 535 535 dumbbell 535 3173 Sit on an incline bench with a dumbbell in one hand, resting it on your thigh. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1012 triceps 535 535 dumbbell 535 3173 Sit on an incline bench with a dumbbell in one hand, resting it on your thigh. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1011 trapezius 535 535 dumbbell 535 3174 Lean forward and position your upper arm against the inside of your thigh. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1012 triceps 535 535 dumbbell 535 3174 Lean forward and position your upper arm against the inside of your thigh. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1011 trapezius 535 535 dumbbell 535 3175 Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1012 triceps 535 535 dumbbell 535 3175 Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1011 trapezius 535 535 dumbbell 535 3176 Continue lifting until your arm is parallel to the floor. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1012 triceps 535 535 dumbbell 535 3176 Continue lifting until your arm is parallel to the floor. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1011 trapezius 535 535 dumbbell 535 3177 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1012 triceps 535 535 dumbbell 535 3177 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1011 trapezius 535 535 dumbbell 535 3178 Repeat for the desired number of repetitions, then switch to the other arm. 535
535 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif dumbbell incline one arm lateral raise 1012 triceps 535 535 dumbbell 535 3178 Repeat for the desired number of repetitions, then switch to the other arm. 535
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1013 shoulders 536 536 dumbbell 536 3179 Sit on an incline bench with a dumbbell in one hand, resting on your thigh. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1014 triceps 536 536 dumbbell 536 3179 Sit on an incline bench with a dumbbell in one hand, resting on your thigh. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1013 shoulders 536 536 dumbbell 536 3180 Lie back on the bench and position the dumbbell at shoulder level, palm facing forward. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1014 triceps 536 536 dumbbell 536 3180 Lie back on the bench and position the dumbbell at shoulder level, palm facing forward. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1013 shoulders 536 536 dumbbell 536 3181 Press the dumbbell upward and slightly inward, extending your arm fully. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1014 triceps 536 536 dumbbell 536 3181 Press the dumbbell upward and slightly inward, extending your arm fully. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1013 shoulders 536 536 dumbbell 536 3182 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1014 triceps 536 536 dumbbell 536 3182 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1013 shoulders 536 536 dumbbell 536 3183 Repeat for the desired number of repetitions, then switch to the other arm. 536
536 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif dumbbell incline one arm press 1014 triceps 536 536 dumbbell 536 3183 Repeat for the desired number of repetitions, then switch to the other arm. 536
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1015 shoulders 537 537 dumbbell 537 3184 Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1016 triceps 537 537 dumbbell 537 3184 Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1015 shoulders 537 537 dumbbell 537 3185 Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1016 triceps 537 537 dumbbell 537 3185 Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1015 shoulders 537 537 dumbbell 537 3186 Hold the dumbbell at shoulder height with your palm facing forward. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1016 triceps 537 537 dumbbell 537 3186 Hold the dumbbell at shoulder height with your palm facing forward. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1015 shoulders 537 537 dumbbell 537 3187 Press the dumbbell upward until your arm is fully extended. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1016 triceps 537 537 dumbbell 537 3187 Press the dumbbell upward until your arm is fully extended. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1015 shoulders 537 537 dumbbell 537 3188 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1016 triceps 537 537 dumbbell 537 3188 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1015 shoulders 537 537 dumbbell 537 3189 Repeat for the desired number of repetitions, then switch to the other arm. 537
537 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif dumbbell incline one arm press on exercise ball 1016 triceps 537 537 dumbbell 537 3189 Repeat for the desired number of repetitions, then switch to the other arm. 537
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1017 shoulders 538 538 dumbbell 538 3190 Set up an incline bench at a 45-degree angle. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1018 triceps 538 538 dumbbell 538 3190 Set up an incline bench at a 45-degree angle. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1017 shoulders 538 538 dumbbell 538 3191 Sit on the bench with a dumbbell in each hand, palms facing each other. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1018 triceps 538 538 dumbbell 538 3191 Sit on the bench with a dumbbell in each hand, palms facing each other. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1017 shoulders 538 538 dumbbell 538 3192 Plant your feet firmly on the ground and keep your back straight against the bench. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1018 triceps 538 538 dumbbell 538 3192 Plant your feet firmly on the ground and keep your back straight against the bench. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1017 shoulders 538 538 dumbbell 538 3193 Start with the dumbbells at shoulder level, elbows bent and palms facing each other. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1018 triceps 538 538 dumbbell 538 3193 Start with the dumbbells at shoulder level, elbows bent and palms facing each other. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1017 shoulders 538 538 dumbbell 538 3194 Press the dumbbells up and away from your body, extending your arms fully. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1018 triceps 538 538 dumbbell 538 3194 Press the dumbbells up and away from your body, extending your arms fully. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1017 shoulders 538 538 dumbbell 538 3195 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1018 triceps 538 538 dumbbell 538 3195 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1017 shoulders 538 538 dumbbell 538 3196 Repeat for the desired number of repetitions. 538
538 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif dumbbell incline palm-in press 1018 triceps 538 538 dumbbell 538 3196 Repeat for the desired number of repetitions. 538
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1019 shoulders 539 539 dumbbell 539 3197 Sit on an exercise ball with a dumbbell in each hand, palms facing forward. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1020 triceps 539 539 dumbbell 539 3197 Sit on an exercise ball with a dumbbell in each hand, palms facing forward. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1019 shoulders 539 539 dumbbell 539 3198 Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1020 triceps 539 539 dumbbell 539 3198 Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1019 shoulders 539 539 dumbbell 539 3199 Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1020 triceps 539 539 dumbbell 539 3199 Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1019 shoulders 539 539 dumbbell 539 3200 Press the dumbbells upward, extending your arms fully. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1020 triceps 539 539 dumbbell 539 3200 Press the dumbbells upward, extending your arms fully. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1019 shoulders 539 539 dumbbell 539 3201 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1020 triceps 539 539 dumbbell 539 3201 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1019 shoulders 539 539 dumbbell 539 3202 Repeat for the desired number of repetitions. 539
539 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif dumbbell incline press on exercise ball 1020 triceps 539 539 dumbbell 539 3202 Repeat for the desired number of repetitions. 539
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1021 trapezius 540 540 dumbbell 540 3203 Sit on an incline bench with a dumbbell in each hand, resting on your thighs. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1022 triceps 540 540 dumbbell 540 3203 Sit on an incline bench with a dumbbell in each hand, resting on your thighs. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1021 trapezius 540 540 dumbbell 540 3204 Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1022 triceps 540 540 dumbbell 540 3204 Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1021 trapezius 540 540 dumbbell 540 3205 Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1022 triceps 540 540 dumbbell 540 3205 Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1021 trapezius 540 540 dumbbell 540 3206 Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1022 triceps 540 540 dumbbell 540 3206 Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1021 trapezius 540 540 dumbbell 540 3207 Repeat for the desired number of repetitions. 540
540 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif dumbbell incline raise 1022 triceps 540 540 dumbbell 540 3207 Repeat for the desired number of repetitions. 540
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1024 rhomboids 541 541 dumbbell 541 3208 Set up an incline bench at a 45-degree angle. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1023 traps 541 541 dumbbell 541 3208 Set up an incline bench at a 45-degree angle. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1024 rhomboids 541 541 dumbbell 541 3209 Sit on the bench with your chest against the backrest and hold a dumbbell in each hand. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1023 traps 541 541 dumbbell 541 3209 Sit on the bench with your chest against the backrest and hold a dumbbell in each hand. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1024 rhomboids 541 541 dumbbell 541 3210 Extend your arms straight down with your palms facing each other. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1023 traps 541 541 dumbbell 541 3210 Extend your arms straight down with your palms facing each other. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1024 rhomboids 541 541 dumbbell 541 3211 Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1023 traps 541 541 dumbbell 541 3211 Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1024 rhomboids 541 541 dumbbell 541 3212 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1023 traps 541 541 dumbbell 541 3212 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1024 rhomboids 541 541 dumbbell 541 3213 Repeat for the desired number of repetitions. 541
541 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif dumbbell incline rear lateral raise 1023 traps 541 541 dumbbell 541 3213 Repeat for the desired number of repetitions. 541
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1026 shoulders 542 542 dumbbell 542 3214 Set up an incline bench at a 45-degree angle. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1025 biceps 542 542 dumbbell 542 3214 Set up an incline bench at a 45-degree angle. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1026 shoulders 542 542 dumbbell 542 3215 Grab a dumbbell in each hand and sit on the bench with your chest against the incline. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1025 biceps 542 542 dumbbell 542 3215 Grab a dumbbell in each hand and sit on the bench with your chest against the incline. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1026 shoulders 542 542 dumbbell 542 3216 Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1025 biceps 542 542 dumbbell 542 3216 Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1026 shoulders 542 542 dumbbell 542 3217 Pull the dumbbells up towards your chest, squeezing your shoulder blades together. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1025 biceps 542 542 dumbbell 542 3217 Pull the dumbbells up towards your chest, squeezing your shoulder blades together. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1026 shoulders 542 542 dumbbell 542 3218 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1025 biceps 542 542 dumbbell 542 3218 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1026 shoulders 542 542 dumbbell 542 3219 Repeat for the desired number of repetitions. 542
542 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif dumbbell incline row 1025 biceps 542 542 dumbbell 542 3219 Repeat for the desired number of repetitions. 542
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1028 trapezius 543 543 dumbbell 543 3220 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1027 deltoids 543 543 dumbbell 543 3220 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1028 trapezius 543 543 dumbbell 543 3221 Rest the dumbbells on your thighs and lean back onto the bench. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1027 deltoids 543 543 dumbbell 543 3221 Rest the dumbbells on your thighs and lean back onto the bench. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1028 trapezius 543 543 dumbbell 543 3222 Use your thighs to help raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing forward. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1027 deltoids 543 543 dumbbell 543 3222 Use your thighs to help raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing forward. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1028 trapezius 543 543 dumbbell 543 3223 Exhale and slowly raise the dumbbells above your head, keeping a slight bend in your elbows. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1027 deltoids 543 543 dumbbell 543 3223 Exhale and slowly raise the dumbbells above your head, keeping a slight bend in your elbows. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1028 trapezius 543 543 dumbbell 543 3224 Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1027 deltoids 543 543 dumbbell 543 3224 Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1028 trapezius 543 543 dumbbell 543 3225 Repeat for the desired number of repetitions. 543
543 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif dumbbell incline shoulder raise 1027 deltoids 543 543 dumbbell 543 3225 Repeat for the desired number of repetitions. 543
544 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif dumbbell incline shrug 1029 shoulders 544 544 dumbbell 544 3226 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand. 544
544 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif dumbbell incline shrug 1029 shoulders 544 544 dumbbell 544 3227 Place your feet flat on the ground and let your arms hang straight down with your palms facing your body. 544
544 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif dumbbell incline shrug 1029 shoulders 544 544 dumbbell 544 3228 Keeping your arms straight, shrug your shoulders up towards your ears as high as possible. 544
544 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif dumbbell incline shrug 1029 shoulders 544 544 dumbbell 544 3229 Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. 544
544 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif dumbbell incline shrug 1029 shoulders 544 544 dumbbell 544 3230 Repeat for the desired number of repetitions. 544
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1031 rhomboids 545 545 dumbbell 545 3231 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1030 traps 545 545 dumbbell 545 3231 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1031 rhomboids 545 545 dumbbell 545 3232 Lean forward and let your arms hang straight down, perpendicular to the floor. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1030 traps 545 545 dumbbell 545 3232 Lean forward and let your arms hang straight down, perpendicular to the floor. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1031 rhomboids 545 545 dumbbell 545 3233 Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1030 traps 545 545 dumbbell 545 3233 Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1031 rhomboids 545 545 dumbbell 545 3234 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1030 traps 545 545 dumbbell 545 3234 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1031 rhomboids 545 545 dumbbell 545 3235 Repeat for the desired number of repetitions. 545
545 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif dumbbell incline t-raise 1030 traps 545 545 dumbbell 545 3235 Repeat for the desired number of repetitions. 545
546 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif dumbbell incline triceps extension 1032 shoulders 546 546 dumbbell 546 3236 Sit on an incline bench with a dumbbell in each hand, palms facing inwards. 546
546 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif dumbbell incline triceps extension 1032 shoulders 546 546 dumbbell 546 3237 Extend your arms fully overhead, keeping your elbows close to your head. 546
546 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif dumbbell incline triceps extension 1032 shoulders 546 546 dumbbell 546 3238 Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary. 546
546 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif dumbbell incline triceps extension 1032 shoulders 546 546 dumbbell 546 3239 Pause for a moment, then raise the dumbbells back to the starting position by extending your arms. 546
546 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif dumbbell incline triceps extension 1032 shoulders 546 546 dumbbell 546 3240 Repeat for the desired number of repetitions. 546
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1033 shoulders 547 547 dumbbell 547 3241 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1034 triceps 547 547 dumbbell 547 3241 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1033 shoulders 547 547 dumbbell 547 3242 Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1034 triceps 547 547 dumbbell 547 3242 Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1033 shoulders 547 547 dumbbell 547 3243 Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1034 triceps 547 547 dumbbell 547 3243 Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1033 shoulders 547 547 dumbbell 547 3244 As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1034 triceps 547 547 dumbbell 547 3244 As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1033 shoulders 547 547 dumbbell 547 3245 Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1034 triceps 547 547 dumbbell 547 3245 Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1033 shoulders 547 547 dumbbell 547 3246 Repeat for the desired number of repetitions. 547
547 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif dumbbell incline twisted flyes 1034 triceps 547 547 dumbbell 547 3246 Repeat for the desired number of repetitions. 547
548 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif dumbbell incline two arm extension 1035 shoulders 548 548 dumbbell 548 3247 Sit on an incline bench with a dumbbell in each hand, resting on your thighs. 548
548 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif dumbbell incline two arm extension 1035 shoulders 548 548 dumbbell 548 3248 Slowly lie back on the bench, keeping the dumbbells close to your chest. 548
548 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif dumbbell incline two arm extension 1035 shoulders 548 548 dumbbell 548 3249 Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent. 548
548 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif dumbbell incline two arm extension 1035 shoulders 548 548 dumbbell 548 3250 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 548
548 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif dumbbell incline two arm extension 1035 shoulders 548 548 dumbbell 548 3251 Repeat for the desired number of repetitions. 548
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1036 shoulders 549 549 dumbbell 549 3252 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1037 rear deltoids 549 549 dumbbell 549 3252 Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1036 shoulders 549 549 dumbbell 549 3253 Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1037 rear deltoids 549 549 dumbbell 549 3253 Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1036 shoulders 549 549 dumbbell 549 3254 Raise your arms out to the sides and up in a Y shape until they are parallel to the ground. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1037 rear deltoids 549 549 dumbbell 549 3254 Raise your arms out to the sides and up in a Y shape until they are parallel to the ground. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1036 shoulders 549 549 dumbbell 549 3255 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1037 rear deltoids 549 549 dumbbell 549 3255 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1036 shoulders 549 549 dumbbell 549 3256 Repeat for the desired number of repetitions. 549
549 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif dumbbell incline y-raise 1037 rear deltoids 549 549 dumbbell 549 3256 Repeat for the desired number of repetitions. 549
550 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif dumbbell iron cross 1039 chest 550 550 dumbbell 550 3257 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 550
550 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif dumbbell iron cross 1038 triceps 550 550 dumbbell 550 3257 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 550
550 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif dumbbell iron cross 1039 chest 550 550 dumbbell 550 3258 Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body. 550
550 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif dumbbell iron cross 1038 triceps 550 550 dumbbell 550 3258 Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body. 550
550 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif dumbbell iron cross 1039 chest 550 550 dumbbell 550 3259 Pause for a moment, then slowly lower your arms back down to the starting position. 550
550 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif dumbbell iron cross 1038 triceps 550 550 dumbbell 550 3259 Pause for a moment, then slowly lower your arms back down to the starting position. 550
550 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif dumbbell iron cross 1039 chest 550 550 dumbbell 550 3260 Repeat for the desired number of repetitions. 550
550 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif dumbbell iron cross 1038 triceps 550 550 dumbbell 550 3260 Repeat for the desired number of repetitions. 550
551 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif dumbbell kickback 1040 shoulders 551 551 dumbbell 551 3261 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 551
551 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif dumbbell kickback 1040 shoulders 551 551 dumbbell 551 3262 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 551
551 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif dumbbell kickback 1040 shoulders 551 551 dumbbell 551 3263 Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle. 551
551 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif dumbbell kickback 1040 shoulders 551 551 dumbbell 551 3264 Extend your arms straight back, squeezing your triceps at the top of the movement. 551
551 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif dumbbell kickback 1040 shoulders 551 551 dumbbell 551 3265 Pause for a moment, then slowly lower the dumbbells back to the starting position. 551
551 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif dumbbell kickback 1040 shoulders 551 551 dumbbell 551 3266 Repeat for the desired number of repetitions. 551
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1041 shoulders 552 552 dumbbell 552 3267 Sit on an exercise ball with your feet flat on the ground and your back straight. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1042 back 552 552 dumbbell 552 3267 Sit on an exercise ball with your feet flat on the ground and your back straight. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1041 shoulders 552 552 dumbbell 552 3268 Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1042 back 552 552 dumbbell 552 3268 Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1041 shoulders 552 552 dumbbell 552 3269 Extend your arms straight back, squeezing your triceps at the top of the movement. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1042 back 552 552 dumbbell 552 3269 Extend your arms straight back, squeezing your triceps at the top of the movement. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1041 shoulders 552 552 dumbbell 552 3270 Pause for a moment, then slowly lower the dumbbells back to the starting position. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1042 back 552 552 dumbbell 552 3270 Pause for a moment, then slowly lower the dumbbells back to the starting position. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1041 shoulders 552 552 dumbbell 552 3271 Repeat for the desired number of repetitions. 552
552 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif dumbbell kickbacks on exercise ball 1042 back 552 552 dumbbell 552 3271 Repeat for the desired number of repetitions. 552
553 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif dumbbell kneeling bicep curl exercise ball 1043 forearms 553 553 dumbbell 553 3272 Kneel on the floor with an exercise ball in front of you. 553
553 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif dumbbell kneeling bicep curl exercise ball 1043 forearms 553 553 dumbbell 553 3273 Place your elbows on top of the exercise ball, holding a dumbbell in each hand with your palms facing up. 553
553 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif dumbbell kneeling bicep curl exercise ball 1043 forearms 553 553 dumbbell 553 3274 Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. 553
553 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif dumbbell kneeling bicep curl exercise ball 1043 forearms 553 553 dumbbell 553 3275 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 553
553 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif dumbbell kneeling bicep curl exercise ball 1043 forearms 553 553 dumbbell 553 3276 Hold the contracted position for a brief pause as you squeeze your biceps. 553
553 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif dumbbell kneeling bicep curl exercise ball 1043 forearms 553 553 dumbbell 553 3277 Inhale and slowly begin to lower the dumbbells back to the starting position. 553
553 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif dumbbell kneeling bicep curl exercise ball 1043 forearms 553 553 dumbbell 553 3278 Repeat for the desired number of repetitions. 553
554 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif dumbbell lateral raise 1044 traps 554 554 dumbbell 554 3279 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 554
554 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif dumbbell lateral raise 1044 traps 554 554 dumbbell 554 3280 Keep your back straight and engage your core. 554
554 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif dumbbell lateral raise 1044 traps 554 554 dumbbell 554 3281 Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows. 554
554 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif dumbbell lateral raise 1044 traps 554 554 dumbbell 554 3282 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 554
554 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif dumbbell lateral raise 1044 traps 554 554 dumbbell 554 3283 Repeat for the desired number of repetitions. 554
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1045 trapezius 555 555 dumbbell 555 3284 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1046 biceps 555 555 dumbbell 555 3284 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1045 trapezius 555 555 dumbbell 555 3285 Keep your back straight and engage your core. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1046 biceps 555 555 dumbbell 555 3285 Keep your back straight and engage your core. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1045 trapezius 555 555 dumbbell 555 3286 Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1046 biceps 555 555 dumbbell 555 3286 Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1045 trapezius 555 555 dumbbell 555 3287 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1046 biceps 555 555 dumbbell 555 3287 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1045 trapezius 555 555 dumbbell 555 3288 Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1046 biceps 555 555 dumbbell 555 3288 Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1045 trapezius 555 555 dumbbell 555 3289 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1046 biceps 555 555 dumbbell 555 3289 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1045 trapezius 555 555 dumbbell 555 3290 Repeat for the desired number of repetitions. 555
555 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif dumbbell lateral to front raise 1046 biceps 555 555 dumbbell 555 3290 Repeat for the desired number of repetitions. 555
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1047 quadriceps 556 556 dumbbell 556 3291 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1049 calves 556 556 dumbbell 556 3291 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1048 hamstrings 556 556 dumbbell 556 3291 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1047 quadriceps 556 556 dumbbell 556 3292 Take a step forward with your right foot, lowering your body into a lunge position. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1049 calves 556 556 dumbbell 556 3292 Take a step forward with your right foot, lowering your body into a lunge position. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1048 hamstrings 556 556 dumbbell 556 3292 Take a step forward with your right foot, lowering your body into a lunge position. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1047 quadriceps 556 556 dumbbell 556 3293 Keep your back straight and your chest up as you lower your body. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1049 calves 556 556 dumbbell 556 3293 Keep your back straight and your chest up as you lower your body. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1048 hamstrings 556 556 dumbbell 556 3293 Keep your back straight and your chest up as you lower your body. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1047 quadriceps 556 556 dumbbell 556 3294 Push through your right heel to return to the starting position. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1049 calves 556 556 dumbbell 556 3294 Push through your right heel to return to the starting position. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1048 hamstrings 556 556 dumbbell 556 3294 Push through your right heel to return to the starting position. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1047 quadriceps 556 556 dumbbell 556 3295 Repeat with your left leg. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1049 calves 556 556 dumbbell 556 3295 Repeat with your left leg. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1048 hamstrings 556 556 dumbbell 556 3295 Repeat with your left leg. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1047 quadriceps 556 556 dumbbell 556 3296 Alternate legs for the desired number of repetitions. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1049 calves 556 556 dumbbell 556 3296 Alternate legs for the desired number of repetitions. 556
556 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif dumbbell lunge 1048 hamstrings 556 556 dumbbell 556 3296 Alternate legs for the desired number of repetitions. 556
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1050 quadriceps 557 557 dumbbell 557 3297 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1051 hamstrings 557 557 dumbbell 557 3297 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1050 quadriceps 557 557 dumbbell 557 3298 Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1051 hamstrings 557 557 dumbbell 557 3298 Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1050 quadriceps 557 557 dumbbell 557 3299 As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1051 hamstrings 557 557 dumbbell 557 3299 As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1050 quadriceps 557 557 dumbbell 557 3300 Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1051 hamstrings 557 557 dumbbell 557 3300 Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1050 quadriceps 557 557 dumbbell 557 3301 Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1051 hamstrings 557 557 dumbbell 557 3301 Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1050 quadriceps 557 557 dumbbell 557 3302 Continue alternating sides for the desired number of repetitions. 557
557 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif dumbbell lunge with bicep curl 1051 hamstrings 557 557 dumbbell 557 3302 Continue alternating sides for the desired number of repetitions. 557
558 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif dumbbell lying extension (across face) 1052 shoulders 558 558 dumbbell 558 3303 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. 558
558 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif dumbbell lying extension (across face) 1052 shoulders 558 558 dumbbell 558 3304 Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other. 558
558 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif dumbbell lying extension (across face) 1052 shoulders 558 558 dumbbell 558 3305 Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground. 558
558 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif dumbbell lying extension (across face) 1052 shoulders 558 558 dumbbell 558 3306 Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position. 558
558 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif dumbbell lying extension (across face) 1052 shoulders 558 558 dumbbell 558 3307 Repeat for the desired number of repetitions. 558
559 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif dumbbell lying alternate extension 1053 shoulders 559 559 dumbbell 559 3308 Lie flat on a bench with a dumbbell in each hand, palms facing each other. 559
559 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif dumbbell lying alternate extension 1053 shoulders 559 559 dumbbell 559 3309 Extend your arms straight up over your chest, keeping a slight bend in your elbows. 559
559 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif dumbbell lying alternate extension 1053 shoulders 559 559 dumbbell 559 3310 Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended. 559
559 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif dumbbell lying alternate extension 1053 shoulders 559 559 dumbbell 559 3311 Pause for a moment at the bottom, then raise the dumbbell back up to the starting position. 559
559 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif dumbbell lying alternate extension 1053 shoulders 559 559 dumbbell 559 3312 Repeat with the other arm, alternating sides for the desired number of repetitions. 559
560 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif dumbbell lying elbow press 1054 chest 560 560 dumbbell 560 3313 Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest. 560
560 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif dumbbell lying elbow press 1055 shoulders 560 560 dumbbell 560 3313 Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest. 560
560 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif dumbbell lying elbow press 1054 chest 560 560 dumbbell 560 3314 Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary. 560
560 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif dumbbell lying elbow press 1055 shoulders 560 560 dumbbell 560 3314 Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary. 560
560 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif dumbbell lying elbow press 1054 chest 560 560 dumbbell 560 3315 Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows. 560
560 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif dumbbell lying elbow press 1055 shoulders 560 560 dumbbell 560 3315 Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows. 560
560 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif dumbbell lying elbow press 1054 chest 560 560 dumbbell 560 3316 Repeat for the desired number of repetitions. 560
560 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif dumbbell lying elbow press 1055 shoulders 560 560 dumbbell 560 3316 Repeat for the desired number of repetitions. 560
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1056 rotator cuff 561 561 dumbbell 561 3317 Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1057 triceps 561 561 dumbbell 561 3317 Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1056 rotator cuff 561 561 dumbbell 561 3318 Hold a dumbbell in your hand with your palm facing down. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1057 triceps 561 561 dumbbell 561 3318 Hold a dumbbell in your hand with your palm facing down. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1056 rotator cuff 561 561 dumbbell 561 3319 Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1057 triceps 561 561 dumbbell 561 3319 Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1056 rotator cuff 561 561 dumbbell 561 3320 Pause for a moment at the top, then slowly lower your forearm back down to the starting position. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1057 triceps 561 561 dumbbell 561 3320 Pause for a moment at the top, then slowly lower your forearm back down to the starting position. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1056 rotator cuff 561 561 dumbbell 561 3321 Repeat for the desired number of repetitions, then switch sides. 561
561 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif dumbbell lying external shoulder rotation 1057 triceps 561 561 dumbbell 561 3321 Repeat for the desired number of repetitions, then switch sides. 561
562 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying femoral.gif dumbbell lying femoral 1058 glutes 562 562 dumbbell 562 3322 Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen. 562
562 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying femoral.gif dumbbell lying femoral 1058 glutes 562 562 dumbbell 562 3323 Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground. 562
562 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying femoral.gif dumbbell lying femoral 1058 glutes 562 562 dumbbell 562 3324 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 562
562 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying femoral.gif dumbbell lying femoral 1058 glutes 562 562 dumbbell 562 3325 Repeat for the desired number of repetitions. 562
563 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif dumbbell lying hammer press 1059 triceps 563 563 dumbbell 563 3326 Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up. 563
563 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif dumbbell lying hammer press 1060 shoulders 563 563 dumbbell 563 3326 Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up. 563
563 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif dumbbell lying hammer press 1059 triceps 563 563 dumbbell 563 3327 Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. 563
563 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif dumbbell lying hammer press 1060 shoulders 563 563 dumbbell 563 3327 Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. 563
563 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif dumbbell lying hammer press 1059 triceps 563 563 dumbbell 563 3328 Press the dumbbells back up to the starting position, fully extending your arms. 563
563 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif dumbbell lying hammer press 1060 shoulders 563 563 dumbbell 563 3328 Press the dumbbells back up to the starting position, fully extending your arms. 563
563 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif dumbbell lying hammer press 1059 triceps 563 563 dumbbell 563 3329 Repeat for the desired number of repetitions. 563
563 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif dumbbell lying hammer press 1060 shoulders 563 563 dumbbell 563 3329 Repeat for the desired number of repetitions. 563
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1061 trapezius 564 564 dumbbell 564 3330 Lie face down on the floor with a dumbbell in each hand, palms facing each other. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1062 rhomboids 564 564 dumbbell 564 3330 Lie face down on the floor with a dumbbell in each hand, palms facing each other. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1061 trapezius 564 564 dumbbell 564 3331 Extend your arms straight out in front of you, keeping a slight bend in your elbows. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1062 rhomboids 564 564 dumbbell 564 3331 Extend your arms straight out in front of you, keeping a slight bend in your elbows. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1061 trapezius 564 564 dumbbell 564 3332 Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1062 rhomboids 564 564 dumbbell 564 3332 Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1061 trapezius 564 564 dumbbell 564 3333 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1062 rhomboids 564 564 dumbbell 564 3333 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1061 trapezius 564 564 dumbbell 564 3334 Repeat for the desired number of repetitions. 564
564 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif dumbbell lying on floor rear delt raise 1062 rhomboids 564 564 dumbbell 564 3334 Repeat for the desired number of repetitions. 564
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1064 rhomboids 565 565 dumbbell 565 3335 Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1063 trapezius 565 565 dumbbell 565 3335 Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1064 rhomboids 565 565 dumbbell 565 3336 Extend your arm straight down towards the floor, keeping it close to your body. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1063 trapezius 565 565 dumbbell 565 3336 Extend your arm straight down towards the floor, keeping it close to your body. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1064 rhomboids 565 565 dumbbell 565 3337 Raise your arm up and back, squeezing your shoulder blade towards your spine. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1063 trapezius 565 565 dumbbell 565 3337 Raise your arm up and back, squeezing your shoulder blade towards your spine. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1064 rhomboids 565 565 dumbbell 565 3338 Pause for a moment at the top, then slowly lower your arm back down to the starting position. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1063 trapezius 565 565 dumbbell 565 3338 Pause for a moment at the top, then slowly lower your arm back down to the starting position. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1064 rhomboids 565 565 dumbbell 565 3339 Repeat for the desired number of repetitions, then switch arms. 565
565 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif dumbbell lying one arm deltoid rear 1063 trapezius 565 565 dumbbell 565 3339 Repeat for the desired number of repetitions, then switch arms. 565
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1065 triceps 566 566 dumbbell 566 3340 Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1066 shoulders 566 566 dumbbell 566 3340 Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1065 triceps 566 566 dumbbell 566 3341 Hold the dumbbell at shoulder level with your palm facing forward. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1066 shoulders 566 566 dumbbell 566 3341 Hold the dumbbell at shoulder level with your palm facing forward. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1065 triceps 566 566 dumbbell 566 3342 Press the dumbbell upward until your arm is fully extended. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1066 shoulders 566 566 dumbbell 566 3342 Press the dumbbell upward until your arm is fully extended. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1065 triceps 566 566 dumbbell 566 3343 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1066 shoulders 566 566 dumbbell 566 3343 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1065 triceps 566 566 dumbbell 566 3344 Repeat for the desired number of repetitions, then switch to the other arm. 566
566 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif dumbbell lying one arm press 1066 shoulders 566 566 dumbbell 566 3344 Repeat for the desired number of repetitions, then switch to the other arm. 566
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1067 triceps 567 567 dumbbell 567 3345 Lie flat on a bench with your back supported and feet flat on the ground. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1068 shoulders 567 567 dumbbell 567 3345 Lie flat on a bench with your back supported and feet flat on the ground. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1067 triceps 567 567 dumbbell 567 3346 Hold a dumbbell in one hand with your palm facing towards your feet. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1068 shoulders 567 567 dumbbell 567 3346 Hold a dumbbell in one hand with your palm facing towards your feet. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1067 triceps 567 567 dumbbell 567 3347 Extend your arm straight up towards the ceiling, keeping your elbow slightly bent. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1068 shoulders 567 567 dumbbell 567 3347 Extend your arm straight up towards the ceiling, keeping your elbow slightly bent. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1067 triceps 567 567 dumbbell 567 3348 Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1068 shoulders 567 567 dumbbell 567 3348 Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1067 triceps 567 567 dumbbell 567 3349 Pause for a moment at the bottom, then push the dumbbell back up to the starting position. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1068 shoulders 567 567 dumbbell 567 3349 Pause for a moment at the bottom, then push the dumbbell back up to the starting position. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1067 triceps 567 567 dumbbell 567 3350 Repeat for the desired number of repetitions, then switch to the other arm. 567
567 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif dumbbell lying one arm press v. 2 1068 shoulders 567 567 dumbbell 567 3350 Repeat for the desired number of repetitions, then switch to the other arm. 567
568 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif dumbbell lying one arm pronated triceps extension 1069 shoulders 568 568 dumbbell 568 3351 Lie flat on a bench with your back and head supported, and your feet flat on the ground. 568
568 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif dumbbell lying one arm pronated triceps extension 1069 shoulders 568 568 dumbbell 568 3352 Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder. 568
568 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif dumbbell lying one arm pronated triceps extension 1069 shoulders 568 568 dumbbell 568 3353 Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow. 568
568 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif dumbbell lying one arm pronated triceps extension 1069 shoulders 568 568 dumbbell 568 3354 Pause for a moment at the bottom, then extend your arm back up to the starting position. 568
568 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif dumbbell lying one arm pronated triceps extension 1069 shoulders 568 568 dumbbell 568 3355 Repeat for the desired number of repetitions, then switch arms. 568
569 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif dumbbell lying one arm rear lateral raise 1070 traps 569 569 dumbbell 569 3356 Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. 569
569 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif dumbbell lying one arm rear lateral raise 1071 rhomboids 569 569 dumbbell 569 3356 Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. 569
569 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif dumbbell lying one arm rear lateral raise 1070 traps 569 569 dumbbell 569 3357 Keep your arm straight and lift the dumbbell out to the side, away from your body. 569
569 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif dumbbell lying one arm rear lateral raise 1071 rhomboids 569 569 dumbbell 569 3357 Keep your arm straight and lift the dumbbell out to the side, away from your body. 569
569 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif dumbbell lying one arm rear lateral raise 1070 traps 569 569 dumbbell 569 3358 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 569
569 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif dumbbell lying one arm rear lateral raise 1071 rhomboids 569 569 dumbbell 569 3358 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 569
569 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif dumbbell lying one arm rear lateral raise 1070 traps 569 569 dumbbell 569 3359 Repeat for the desired number of repetitions, then switch to the other arm. 569
569 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif dumbbell lying one arm rear lateral raise 1071 rhomboids 569 569 dumbbell 569 3359 Repeat for the desired number of repetitions, then switch to the other arm. 569
570 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif dumbbell lying one arm supinated triceps extension 1072 forearms 570 570 dumbbell 570 3360 Lie flat on a bench with your back and head supported, and your feet flat on the ground. 570
570 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif dumbbell lying one arm supinated triceps extension 1072 forearms 570 570 dumbbell 570 3361 Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder. 570
570 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif dumbbell lying one arm supinated triceps extension 1072 forearms 570 570 dumbbell 570 3362 Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow. 570
570 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif dumbbell lying one arm supinated triceps extension 1072 forearms 570 570 dumbbell 570 3363 Pause for a moment at the bottom, then extend your arm back up to the starting position. 570
570 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif dumbbell lying one arm supinated triceps extension 1072 forearms 570 570 dumbbell 570 3364 Repeat for the desired number of repetitions, then switch arms. 570
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1073 biceps 571 571 dumbbell 571 3365 Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1074 shoulders 571 571 dumbbell 571 3365 Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1073 biceps 571 571 dumbbell 571 3366 Rotate your palms so they are facing up. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1074 shoulders 571 571 dumbbell 571 3366 Rotate your palms so they are facing up. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1073 biceps 571 571 dumbbell 571 3367 Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1074 shoulders 571 571 dumbbell 571 3367 Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1073 biceps 571 571 dumbbell 571 3368 Inhale and slowly lower the dumbbells back to the starting position. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1074 shoulders 571 571 dumbbell 571 3368 Inhale and slowly lower the dumbbells back to the starting position. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1073 biceps 571 571 dumbbell 571 3369 Repeat for the desired number of repetitions. 571
571 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif dumbbell lying pronation 1074 shoulders 571 571 dumbbell 571 3369 Repeat for the desired number of repetitions. 571
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1076 triceps 572 572 dumbbell 572 3370 Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1075 biceps 572 572 dumbbell 572 3370 Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1076 triceps 572 572 dumbbell 572 3371 Rotate your palms so they are facing down towards the floor. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1075 biceps 572 572 dumbbell 572 3371 Rotate your palms so they are facing down towards the floor. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1076 triceps 572 572 dumbbell 572 3372 Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1075 biceps 572 572 dumbbell 572 3372 Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1076 triceps 572 572 dumbbell 572 3373 Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1075 biceps 572 572 dumbbell 572 3373 Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1076 triceps 572 572 dumbbell 572 3374 Hold for a moment, then slowly lower the dumbbells back down to the starting position. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1075 biceps 572 572 dumbbell 572 3374 Hold for a moment, then slowly lower the dumbbells back down to the starting position. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1076 triceps 572 572 dumbbell 572 3375 Repeat for the desired number of repetitions. 572
572 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif dumbbell lying pronation on floor 1075 biceps 572 572 dumbbell 572 3375 Repeat for the desired number of repetitions. 572
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1078 shoulders 573 573 dumbbell 573 3376 Sit on an exercise ball and roll forward until your upper back is resting on the ball. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1077 triceps 573 573 dumbbell 573 3376 Sit on an exercise ball and roll forward until your upper back is resting on the ball. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1079 back 573 573 dumbbell 573 3376 Sit on an exercise ball and roll forward until your upper back is resting on the ball. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1078 shoulders 573 573 dumbbell 573 3377 Hold a dumbbell with both hands and extend your arms straight up over your chest. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1077 triceps 573 573 dumbbell 573 3377 Hold a dumbbell with both hands and extend your arms straight up over your chest. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1079 back 573 573 dumbbell 573 3377 Hold a dumbbell with both hands and extend your arms straight up over your chest. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1078 shoulders 573 573 dumbbell 573 3378 Slowly lower the dumbbell behind your head while keeping your arms straight. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1077 triceps 573 573 dumbbell 573 3378 Slowly lower the dumbbell behind your head while keeping your arms straight. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1079 back 573 573 dumbbell 573 3378 Slowly lower the dumbbell behind your head while keeping your arms straight. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1078 shoulders 573 573 dumbbell 573 3379 Pause for a moment, then raise the dumbbell back to the starting position. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1077 triceps 573 573 dumbbell 573 3379 Pause for a moment, then raise the dumbbell back to the starting position. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1079 back 573 573 dumbbell 573 3379 Pause for a moment, then raise the dumbbell back to the starting position. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1078 shoulders 573 573 dumbbell 573 3380 Repeat for the desired number of repetitions. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1077 triceps 573 573 dumbbell 573 3380 Repeat for the desired number of repetitions. 573
573 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif dumbbell lying pullover on exercise ball 1079 back 573 573 dumbbell 573 3380 Repeat for the desired number of repetitions. 573
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1080 shoulders 574 574 dumbbell 574 3381 Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1081 biceps 574 574 dumbbell 574 3381 Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1080 shoulders 574 574 dumbbell 574 3382 Extend your arms straight down towards the floor, keeping a slight bend in your elbows. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1081 biceps 574 574 dumbbell 574 3382 Extend your arms straight down towards the floor, keeping a slight bend in your elbows. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1080 shoulders 574 574 dumbbell 574 3383 Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1081 biceps 574 574 dumbbell 574 3383 Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1080 shoulders 574 574 dumbbell 574 3384 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1081 biceps 574 574 dumbbell 574 3384 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1080 shoulders 574 574 dumbbell 574 3385 Repeat for the desired number of repetitions. 574
574 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif dumbbell lying rear delt row 1081 biceps 574 574 dumbbell 574 3385 Repeat for the desired number of repetitions. 574
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1082 traps 575 575 dumbbell 575 3386 Lie face down on a flat bench with a dumbbell in each hand, palms facing each other. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1083 rhomboids 575 575 dumbbell 575 3386 Lie face down on a flat bench with a dumbbell in each hand, palms facing each other. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1082 traps 575 575 dumbbell 575 3387 Extend your arms straight down towards the floor, keeping a slight bend in your elbows. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1083 rhomboids 575 575 dumbbell 575 3387 Extend your arms straight down towards the floor, keeping a slight bend in your elbows. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1082 traps 575 575 dumbbell 575 3388 Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1083 rhomboids 575 575 dumbbell 575 3388 Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1082 traps 575 575 dumbbell 575 3389 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1083 rhomboids 575 575 dumbbell 575 3389 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1082 traps 575 575 dumbbell 575 3390 Repeat for the desired number of repetitions. 575
575 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif dumbbell lying rear lateral raise 1083 rhomboids 575 575 dumbbell 575 3390 Repeat for the desired number of repetitions. 575
576 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying single extension.gif dumbbell lying single extension 1084 shoulders 576 576 dumbbell 576 3391 Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest. 576
576 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying single extension.gif dumbbell lying single extension 1084 shoulders 576 576 dumbbell 576 3392 Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary. 576
576 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying single extension.gif dumbbell lying single extension 1084 shoulders 576 576 dumbbell 576 3393 Pause briefly at the bottom of the movement, then extend your arm back to the starting position. 576
576 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying single extension.gif dumbbell lying single extension 1084 shoulders 576 576 dumbbell 576 3394 Repeat for the desired number of repetitions, then switch arms. 576
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1085 biceps 577 577 dumbbell 577 3395 Lie flat on a bench with your feet flat on the ground. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1086 shoulders 577 577 dumbbell 577 3395 Lie flat on a bench with your feet flat on the ground. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1085 biceps 577 577 dumbbell 577 3396 Hold a dumbbell in each hand with your palms facing up and your arms fully extended. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1086 shoulders 577 577 dumbbell 577 3396 Hold a dumbbell in each hand with your palms facing up and your arms fully extended. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1085 biceps 577 577 dumbbell 577 3397 Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1086 shoulders 577 577 dumbbell 577 3397 Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1085 biceps 577 577 dumbbell 577 3398 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1086 shoulders 577 577 dumbbell 577 3398 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1085 biceps 577 577 dumbbell 577 3399 Repeat for the desired number of repetitions. 577
577 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif dumbbell lying supination 1086 shoulders 577 577 dumbbell 577 3399 Repeat for the desired number of repetitions. 577
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1087 biceps 578 578 dumbbell 578 3400 Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1088 shoulders 578 578 dumbbell 578 3400 Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1087 biceps 578 578 dumbbell 578 3401 Rotate your palms to face up, keeping your elbows close to your sides. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1088 shoulders 578 578 dumbbell 578 3401 Rotate your palms to face up, keeping your elbows close to your sides. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1087 biceps 578 578 dumbbell 578 3402 Slowly curl the dumbbells towards your shoulders, squeezing your forearms. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1088 shoulders 578 578 dumbbell 578 3402 Slowly curl the dumbbells towards your shoulders, squeezing your forearms. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1087 biceps 578 578 dumbbell 578 3403 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1088 shoulders 578 578 dumbbell 578 3403 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1087 biceps 578 578 dumbbell 578 3404 Repeat for the desired number of repetitions. 578
578 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif dumbbell lying supination on floor 1088 shoulders 578 578 dumbbell 578 3404 Repeat for the desired number of repetitions. 578
579 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif dumbbell lying supine biceps curl 1089 forearms 579 579 dumbbell 579 3405 Lie flat on a bench with your back and head supported, and your feet flat on the ground. 579
579 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif dumbbell lying supine biceps curl 1089 forearms 579 579 dumbbell 579 3406 Hold a dumbbell in each hand with your palms facing up and your arms fully extended. 579
579 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif dumbbell lying supine biceps curl 1089 forearms 579 579 dumbbell 579 3407 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 579
579 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif dumbbell lying supine biceps curl 1089 forearms 579 579 dumbbell 579 3408 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 579
579 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif dumbbell lying supine biceps curl 1089 forearms 579 579 dumbbell 579 3409 Hold the contracted position for a brief pause as you squeeze your biceps. 579
579 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif dumbbell lying supine biceps curl 1089 forearms 579 579 dumbbell 579 3410 Inhale and slowly begin to lower the dumbbells back to the starting position. 579
579 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif dumbbell lying supine biceps curl 1089 forearms 579 579 dumbbell 579 3411 Repeat for the desired number of repetitions. 579
580 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif dumbbell lying supine curl 1090 forearms 580 580 dumbbell 580 3412 Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended. 580
580 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif dumbbell lying supine curl 1090 forearms 580 580 dumbbell 580 3413 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 580
580 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif dumbbell lying supine curl 1090 forearms 580 580 dumbbell 580 3414 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 580
580 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif dumbbell lying supine curl 1090 forearms 580 580 dumbbell 580 3415 Hold the contracted position for a brief pause as you squeeze your biceps. 580
580 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif dumbbell lying supine curl 1090 forearms 580 580 dumbbell 580 3416 Inhale and slowly begin to lower the dumbbells back to the starting position. 580
580 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif dumbbell lying supine curl 1090 forearms 580 580 dumbbell 580 3417 Repeat for the desired number of repetitions. 580
581 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif dumbbell lying triceps extension 1091 shoulders 581 581 dumbbell 581 3418 Lie flat on a bench with a dumbbell in each hand, palms facing each other. 581
581 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif dumbbell lying triceps extension 1091 shoulders 581 581 dumbbell 581 3419 Extend your arms straight up over your chest, keeping your elbows close to your body. 581
581 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif dumbbell lying triceps extension 1091 shoulders 581 581 dumbbell 581 3420 Lower the dumbbells down towards your forehead, bending your elbows. 581
581 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif dumbbell lying triceps extension 1091 shoulders 581 581 dumbbell 581 3421 Pause for a moment, then extend your arms back up to the starting position. 581
581 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif dumbbell lying triceps extension 1091 shoulders 581 581 dumbbell 581 3422 Repeat for the desired number of repetitions. 581
582 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif dumbbell lying wide curl 1092 forearms 582 582 dumbbell 582 3423 Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended. 582
582 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif dumbbell lying wide curl 1092 forearms 582 582 dumbbell 582 3424 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 582
582 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif dumbbell lying wide curl 1092 forearms 582 582 dumbbell 582 3425 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 582
582 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif dumbbell lying wide curl 1092 forearms 582 582 dumbbell 582 3426 Hold the contracted position for a brief pause as you squeeze your biceps. 582
582 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif dumbbell lying wide curl 1092 forearms 582 582 dumbbell 582 3427 Inhale and slowly begin to lower the dumbbells back to the starting position. 582
582 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif dumbbell lying wide curl 1092 forearms 582 582 dumbbell 582 3428 Repeat for the desired number of repetitions. 582
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1093 chest 583 583 dumbbell 583 3429 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1094 shoulders 583 583 dumbbell 583 3429 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1093 chest 583 583 dumbbell 583 3430 Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1094 shoulders 583 583 dumbbell 583 3430 Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1093 chest 583 583 dumbbell 583 3431 Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1094 shoulders 583 583 dumbbell 583 3431 Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1093 chest 583 583 dumbbell 583 3432 Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1094 shoulders 583 583 dumbbell 583 3432 Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1093 chest 583 583 dumbbell 583 3433 Repeat for the desired number of repetitions. 583
583 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif dumbbell neutral grip bench press 1094 shoulders 583 583 dumbbell 583 3433 Repeat for the desired number of repetitions. 583
584 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif dumbbell one arm bench fly 1095 shoulders 584 584 dumbbell 584 3434 Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh. 584
584 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif dumbbell one arm bench fly 1095 shoulders 584 584 dumbbell 584 3435 Lie back on the bench, keeping the dumbbell pressed against your thigh. 584
584 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif dumbbell one arm bench fly 1095 shoulders 584 584 dumbbell 584 3436 Using your free hand, help lift the dumbbell up to the starting position. 584
584 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif dumbbell one arm bench fly 1095 shoulders 584 584 dumbbell 584 3437 Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward. 584
584 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif dumbbell one arm bench fly 1095 shoulders 584 584 dumbbell 584 3438 Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. 584
584 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif dumbbell one arm bench fly 1095 shoulders 584 584 dumbbell 584 3439 Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position. 584
584 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif dumbbell one arm bench fly 1095 shoulders 584 584 dumbbell 584 3440 Repeat for the desired number of repetitions, then switch arms and repeat. 584
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1096 biceps 585 585 dumbbell 585 3441 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1097 forearms 585 585 dumbbell 585 3441 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1096 biceps 585 585 dumbbell 585 3442 Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1097 forearms 585 585 dumbbell 585 3442 Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1096 biceps 585 585 dumbbell 585 3443 Let the dumbbell hang straight down towards the floor, with your arm fully extended. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1097 forearms 585 585 dumbbell 585 3443 Let the dumbbell hang straight down towards the floor, with your arm fully extended. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1096 biceps 585 585 dumbbell 585 3444 Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1097 forearms 585 585 dumbbell 585 3444 Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1096 biceps 585 585 dumbbell 585 3445 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1097 forearms 585 585 dumbbell 585 3445 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1096 biceps 585 585 dumbbell 585 3446 Repeat for the desired number of repetitions, then switch sides. 585
585 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif dumbbell one arm bent-over row 1097 forearms 585 585 dumbbell 585 3446 Repeat for the desired number of repetitions, then switch sides. 585
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1099 triceps 586 586 dumbbell 586 3447 Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1098 shoulders 586 586 dumbbell 586 3447 Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1099 triceps 586 586 dumbbell 586 3448 Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1098 shoulders 586 586 dumbbell 586 3448 Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1099 triceps 586 586 dumbbell 586 3449 Extend your arm with the dumbbell straight up above your chest, palm facing inward. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1098 shoulders 586 586 dumbbell 586 3449 Extend your arm with the dumbbell straight up above your chest, palm facing inward. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1099 triceps 586 586 dumbbell 586 3450 Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1098 shoulders 586 586 dumbbell 586 3450 Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1099 triceps 586 586 dumbbell 586 3451 Pause for a moment when your arm is parallel to the ground. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1098 shoulders 586 586 dumbbell 586 3451 Pause for a moment when your arm is parallel to the ground. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1099 triceps 586 586 dumbbell 586 3452 Engage your chest muscles to bring the dumbbell back up to the starting position. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1098 shoulders 586 586 dumbbell 586 3452 Engage your chest muscles to bring the dumbbell back up to the starting position. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1099 triceps 586 586 dumbbell 586 3453 Repeat for the desired number of repetitions, then switch arms. 586
586 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif dumbbell one arm chest fly on exercise ball 1098 shoulders 586 586 dumbbell 586 3453 Repeat for the desired number of repetitions, then switch arms. 586
587 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif dumbbell one arm concentration curl (on stability ball) 1100 forearms 587 587 dumbbell 587 3454 Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 587
587 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif dumbbell one arm concentration curl (on stability ball) 1100 forearms 587 587 dumbbell 587 3455 Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor. 587
587 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif dumbbell one arm concentration curl (on stability ball) 1100 forearms 587 587 dumbbell 587 3456 Rest your elbow on the inside of your thigh, just above the knee. 587
587 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif dumbbell one arm concentration curl (on stability ball) 1100 forearms 587 587 dumbbell 587 3457 Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps. 587
587 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif dumbbell one arm concentration curl (on stability ball) 1100 forearms 587 587 dumbbell 587 3458 Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position. 587
587 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif dumbbell one arm concentration curl (on stability ball) 1100 forearms 587 587 dumbbell 587 3459 Repeat for the desired number of repetitions, then switch arms and repeat. 587
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1102 shoulders 588 588 dumbbell 588 3460 Lie on a decline bench with a dumbbell in one hand, resting on your chest. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1101 triceps 588 588 dumbbell 588 3460 Lie on a decline bench with a dumbbell in one hand, resting on your chest. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1102 shoulders 588 588 dumbbell 588 3461 Place your feet flat on the ground and keep your back pressed against the bench. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1101 triceps 588 588 dumbbell 588 3461 Place your feet flat on the ground and keep your back pressed against the bench. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1102 shoulders 588 588 dumbbell 588 3462 Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1101 triceps 588 588 dumbbell 588 3462 Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1102 shoulders 588 588 dumbbell 588 3463 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1101 triceps 588 588 dumbbell 588 3463 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1102 shoulders 588 588 dumbbell 588 3464 Repeat for the desired number of repetitions, then switch to the other arm. 588
588 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif dumbbell one arm decline chest press 1101 triceps 588 588 dumbbell 588 3464 Repeat for the desired number of repetitions, then switch to the other arm. 588
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1104 triceps 589 589 dumbbell 589 3465 Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1103 shoulders 589 589 dumbbell 589 3465 Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1104 triceps 589 589 dumbbell 589 3466 Walk your feet forward and roll your body down until your upper back is resting on the exercise ball. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1103 shoulders 589 589 dumbbell 589 3466 Walk your feet forward and roll your body down until your upper back is resting on the exercise ball. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1104 triceps 589 589 dumbbell 589 3467 Extend your arm with the dumbbell straight up above your chest, palm facing inwards. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1103 shoulders 589 589 dumbbell 589 3467 Extend your arm with the dumbbell straight up above your chest, palm facing inwards. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1104 triceps 589 589 dumbbell 589 3468 Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1103 shoulders 589 589 dumbbell 589 3468 Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1104 triceps 589 589 dumbbell 589 3469 Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1103 shoulders 589 589 dumbbell 589 3469 Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1104 triceps 589 589 dumbbell 589 3470 Repeat for the desired number of repetitions, then switch arms. 589
589 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif dumbbell one arm fly on exercise ball 1103 shoulders 589 589 dumbbell 589 3470 Repeat for the desired number of repetitions, then switch arms. 589
590 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif dumbbell one arm french press on exercise ball 1105 shoulders 590 590 dumbbell 590 3471 Sit on an exercise ball with your feet flat on the ground and your back straight. 590
590 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif dumbbell one arm french press on exercise ball 1105 shoulders 590 590 dumbbell 590 3472 Hold a dumbbell in one hand with your palm facing up and your elbow bent at a 90-degree angle. 590
590 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif dumbbell one arm french press on exercise ball 1105 shoulders 590 590 dumbbell 590 3473 Extend your arm straight up towards the ceiling, keeping your elbow stationary. 590
590 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif dumbbell one arm french press on exercise ball 1105 shoulders 590 590 dumbbell 590 3474 Slowly lower the dumbbell back down to the starting position. 590
590 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif dumbbell one arm french press on exercise ball 1105 shoulders 590 590 dumbbell 590 3475 Repeat for the desired number of repetitions, then switch arms. 590
591 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif dumbbell one arm hammer preacher curl 1106 forearms 591 591 dumbbell 591 3476 Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad. 591
591 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif dumbbell one arm hammer preacher curl 1106 forearms 591 591 dumbbell 591 3477 Hold the dumbbell with a neutral grip (palms facing your body). 591
591 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif dumbbell one arm hammer preacher curl 1106 forearms 591 591 dumbbell 591 3478 Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. 591
591 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif dumbbell one arm hammer preacher curl 1106 forearms 591 591 dumbbell 591 3479 Pause for a moment at the top, squeezing your biceps. 591
591 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif dumbbell one arm hammer preacher curl 1106 forearms 591 591 dumbbell 591 3480 Inhale and slowly lower the dumbbell back to the starting position. 591
591 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif dumbbell one arm hammer preacher curl 1106 forearms 591 591 dumbbell 591 3481 Repeat for the desired number of repetitions, then switch arms. 591
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1107 shoulders 592 592 dumbbell 592 3482 Sit on an exercise ball with your feet flat on the ground and your back straight. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1108 chest 592 592 dumbbell 592 3482 Sit on an exercise ball with your feet flat on the ground and your back straight. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1107 shoulders 592 592 dumbbell 592 3483 Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1108 chest 592 592 dumbbell 592 3483 Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1107 shoulders 592 592 dumbbell 592 3484 Place your other hand on your hip for stability. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1108 chest 592 592 dumbbell 592 3484 Place your other hand on your hip for stability. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1107 shoulders 592 592 dumbbell 592 3485 Press the dumbbell upwards, extending your arm fully. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1108 chest 592 592 dumbbell 592 3485 Press the dumbbell upwards, extending your arm fully. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1107 shoulders 592 592 dumbbell 592 3486 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1108 chest 592 592 dumbbell 592 3486 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1107 shoulders 592 592 dumbbell 592 3487 Repeat for the desired number of repetitions, then switch arms. 592
592 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif dumbbell one arm hammer press on exercise ball 1108 chest 592 592 dumbbell 592 3487 Repeat for the desired number of repetitions, then switch arms. 592
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1110 triceps 593 593 dumbbell 593 3488 Adjust the incline bench to a 45-degree angle. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1109 shoulders 593 593 dumbbell 593 3488 Adjust the incline bench to a 45-degree angle. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1110 triceps 593 593 dumbbell 593 3489 Sit on the bench with your back against the pad and feet flat on the ground. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1109 shoulders 593 593 dumbbell 593 3489 Sit on the bench with your back against the pad and feet flat on the ground. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1110 triceps 593 593 dumbbell 593 3490 Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1109 shoulders 593 593 dumbbell 593 3490 Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1110 triceps 593 593 dumbbell 593 3491 Push the dumbbell up and away from your body, extending your arm fully. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1109 shoulders 593 593 dumbbell 593 3491 Push the dumbbell up and away from your body, extending your arm fully. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1110 triceps 593 593 dumbbell 593 3492 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1109 shoulders 593 593 dumbbell 593 3492 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1110 triceps 593 593 dumbbell 593 3493 Repeat for the desired number of repetitions, then switch to the other arm. 593
593 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif dumbbell one arm incline chest press 1109 shoulders 593 593 dumbbell 593 3493 Repeat for the desired number of repetitions, then switch to the other arm. 593
594 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif dumbbell one arm kickback 1111 shoulders 594 594 dumbbell 594 3494 Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. 594
594 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif dumbbell one arm kickback 1111 shoulders 594 594 dumbbell 594 3495 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 594
594 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif dumbbell one arm kickback 1111 shoulders 594 594 dumbbell 594 3496 Bring your right elbow up to your side, keeping it bent at a 90-degree angle. 594
594 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif dumbbell one arm kickback 1111 shoulders 594 594 dumbbell 594 3497 Extend your right arm straight back, squeezing your triceps at the top of the movement. 594
594 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif dumbbell one arm kickback 1111 shoulders 594 594 dumbbell 594 3498 Slowly lower the dumbbell back to the starting position. 594
594 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif dumbbell one arm kickback 1111 shoulders 594 594 dumbbell 594 3499 Repeat for the desired number of repetitions, then switch sides. 594
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1113 triceps 595 595 dumbbell 595 3500 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1112 trapezius 595 595 dumbbell 595 3500 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1113 triceps 595 595 dumbbell 595 3501 Keep your back straight and your core engaged throughout the exercise. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1112 trapezius 595 595 dumbbell 595 3501 Keep your back straight and your core engaged throughout the exercise. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1113 triceps 595 595 dumbbell 595 3502 Raise the dumbbell to the side, keeping your arm straight and your palm facing down. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1112 trapezius 595 595 dumbbell 595 3502 Raise the dumbbell to the side, keeping your arm straight and your palm facing down. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1113 triceps 595 595 dumbbell 595 3503 Continue lifting until your arm is parallel to the ground. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1112 trapezius 595 595 dumbbell 595 3503 Continue lifting until your arm is parallel to the ground. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1113 triceps 595 595 dumbbell 595 3504 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1112 trapezius 595 595 dumbbell 595 3504 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1113 triceps 595 595 dumbbell 595 3505 Repeat for the desired number of repetitions, then switch to the other arm. 595
595 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif dumbbell one arm lateral raise 1112 trapezius 595 595 dumbbell 595 3505 Repeat for the desired number of repetitions, then switch to the other arm. 595
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1114 trapezius 596 596 dumbbell 596 3506 Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1115 rotator cuff 596 596 dumbbell 596 3506 Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1114 trapezius 596 596 dumbbell 596 3507 Place your other hand on a stable surface, such as a bench or wall, for support. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1115 rotator cuff 596 596 dumbbell 596 3507 Place your other hand on a stable surface, such as a bench or wall, for support. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1114 trapezius 596 596 dumbbell 596 3508 Keep your back straight and engage your core. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1115 rotator cuff 596 596 dumbbell 596 3508 Keep your back straight and engage your core. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1114 trapezius 596 596 dumbbell 596 3509 Raise the dumbbell out to the side, keeping your arm straight and your palm facing down. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1115 rotator cuff 596 596 dumbbell 596 3509 Raise the dumbbell out to the side, keeping your arm straight and your palm facing down. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1114 trapezius 596 596 dumbbell 596 3510 Continue lifting until your arm is parallel to the ground. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1115 rotator cuff 596 596 dumbbell 596 3510 Continue lifting until your arm is parallel to the ground. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1114 trapezius 596 596 dumbbell 596 3511 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1115 rotator cuff 596 596 dumbbell 596 3511 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1114 trapezius 596 596 dumbbell 596 3512 Repeat for the desired number of repetitions, then switch sides. 596
596 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif dumbbell one arm lateral raise with support 1115 rotator cuff 596 596 dumbbell 596 3512 Repeat for the desired number of repetitions, then switch sides. 596
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1116 shoulders 597 597 dumbbell 597 3513 Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1117 triceps 597 597 dumbbell 597 3513 Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1118 core 597 597 dumbbell 597 3513 Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1116 shoulders 597 597 dumbbell 597 3514 Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1117 triceps 597 597 dumbbell 597 3514 Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1118 core 597 597 dumbbell 597 3514 Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1116 shoulders 597 597 dumbbell 597 3515 Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1117 triceps 597 597 dumbbell 597 3515 Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1118 core 597 597 dumbbell 597 3515 Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1116 shoulders 597 597 dumbbell 597 3516 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1117 triceps 597 597 dumbbell 597 3516 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1118 core 597 597 dumbbell 597 3516 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1116 shoulders 597 597 dumbbell 597 3517 Repeat for the desired number of repetitions, then switch to the other arm. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1117 triceps 597 597 dumbbell 597 3517 Repeat for the desired number of repetitions, then switch to the other arm. 597
597 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif dumbbell one arm press on exercise ball 1118 core 597 597 dumbbell 597 3517 Repeat for the desired number of repetitions, then switch to the other arm. 597
598 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif dumbbell one arm prone curl 1119 forearms 598 598 dumbbell 598 3518 Lie face down on a flat bench with a dumbbell in one hand, palm facing down. 598
598 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif dumbbell one arm prone curl 1119 forearms 598 598 dumbbell 598 3519 Extend your arm fully, letting it hang straight down towards the floor. 598
598 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif dumbbell one arm prone curl 1119 forearms 598 598 dumbbell 598 3520 Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps. 598
598 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif dumbbell one arm prone curl 1119 forearms 598 598 dumbbell 598 3521 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 598
598 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif dumbbell one arm prone curl 1119 forearms 598 598 dumbbell 598 3522 Repeat for the desired number of repetitions, then switch arms. 598
599 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone hammer curl.gif dumbbell one arm prone hammer curl 1120 forearms 599 599 dumbbell 599 3523 Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended. 599
599 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone hammer curl.gif dumbbell one arm prone hammer curl 1120 forearms 599 599 dumbbell 599 3524 Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps. 599
599 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone hammer curl.gif dumbbell one arm prone hammer curl 1120 forearms 599 599 dumbbell 599 3525 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 599
599 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone hammer curl.gif dumbbell one arm prone hammer curl 1120 forearms 599 599 dumbbell 599 3526 Repeat for the desired number of repetitions, then switch arms. 599
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1121 triceps 600 600 dumbbell 600 3527 Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1123 rhomboids 600 600 dumbbell 600 3527 Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1122 latissimus dorsi 600 600 dumbbell 600 3527 Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1121 triceps 600 600 dumbbell 600 3528 Hold a dumbbell with one hand and extend your arm straight up above your chest. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1123 rhomboids 600 600 dumbbell 600 3528 Hold a dumbbell with one hand and extend your arm straight up above your chest. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1122 latissimus dorsi 600 600 dumbbell 600 3528 Hold a dumbbell with one hand and extend your arm straight up above your chest. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1121 triceps 600 600 dumbbell 600 3529 Slowly lower the dumbbell behind your head while keeping your arm straight. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1123 rhomboids 600 600 dumbbell 600 3529 Slowly lower the dumbbell behind your head while keeping your arm straight. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1122 latissimus dorsi 600 600 dumbbell 600 3529 Slowly lower the dumbbell behind your head while keeping your arm straight. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1121 triceps 600 600 dumbbell 600 3530 Pause for a moment, then raise the dumbbell back to the starting position. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1123 rhomboids 600 600 dumbbell 600 3530 Pause for a moment, then raise the dumbbell back to the starting position. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1122 latissimus dorsi 600 600 dumbbell 600 3530 Pause for a moment, then raise the dumbbell back to the starting position. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1121 triceps 600 600 dumbbell 600 3531 Repeat for the desired number of repetitions, then switch arms. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1123 rhomboids 600 600 dumbbell 600 3531 Repeat for the desired number of repetitions, then switch arms. 600
600 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif dumbbell one arm pullover on exercise ball 1122 latissimus dorsi 600 600 dumbbell 600 3531 Repeat for the desired number of repetitions, then switch arms. 600
601 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif dumbbell one arm reverse wrist curl 1124 wrist extensors 601 601 dumbbell 601 3532 Sit on a bench or chair with your feet flat on the ground. 601
601 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif dumbbell one arm reverse wrist curl 1124 wrist extensors 601 601 dumbbell 601 3533 Hold a dumbbell in one hand with an overhand grip, palm facing down. 601
601 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif dumbbell one arm reverse wrist curl 1124 wrist extensors 601 601 dumbbell 601 3534 Rest your forearm on your thigh, with your wrist hanging off the edge. 601
601 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif dumbbell one arm reverse wrist curl 1124 wrist extensors 601 601 dumbbell 601 3535 Slowly lower the dumbbell towards the ground by flexing your wrist. 601
601 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif dumbbell one arm reverse wrist curl 1124 wrist extensors 601 601 dumbbell 601 3536 Pause for a moment at the bottom, then slowly curl your wrist back up towards your body. 601
601 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif dumbbell one arm reverse wrist curl 1124 wrist extensors 601 601 dumbbell 601 3537 Repeat for the desired number of repetitions, then switch to the other arm. 601
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1125 trapezius 602 602 dumbbell 602 3538 Sit on a bench with your feet flat on the ground and your back straight. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1126 rhomboids 602 602 dumbbell 602 3538 Sit on a bench with your feet flat on the ground and your back straight. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1125 trapezius 602 602 dumbbell 602 3539 Hold a dumbbell in one hand with your palm facing inwards. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1126 rhomboids 602 602 dumbbell 602 3539 Hold a dumbbell in one hand with your palm facing inwards. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1125 trapezius 602 602 dumbbell 602 3540 Lean forward and place your free hand on the bench for support. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1126 rhomboids 602 602 dumbbell 602 3540 Lean forward and place your free hand on the bench for support. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1125 trapezius 602 602 dumbbell 602 3541 Keep your arm slightly bent and raise it out to the side until it is parallel to the ground. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1126 rhomboids 602 602 dumbbell 602 3541 Keep your arm slightly bent and raise it out to the side until it is parallel to the ground. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1125 trapezius 602 602 dumbbell 602 3542 Pause for a moment at the top, then slowly lower your arm back down to the starting position. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1126 rhomboids 602 602 dumbbell 602 3542 Pause for a moment at the top, then slowly lower your arm back down to the starting position. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1125 trapezius 602 602 dumbbell 602 3543 Repeat for the desired number of repetitions, then switch arms. 602
602 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif dumbbell one arm reverse fly (with support) 1126 rhomboids 602 602 dumbbell 602 3543 Repeat for the desired number of repetitions, then switch arms. 602
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1128 shoulders 603 603 dumbbell 603 3544 Sit on a flat bench with a dumbbell in one hand, palm facing towards your body. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1127 triceps 603 603 dumbbell 603 3544 Sit on a flat bench with a dumbbell in one hand, palm facing towards your body. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1128 shoulders 603 603 dumbbell 603 3545 Place your feet flat on the ground and keep your back straight. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1127 triceps 603 603 dumbbell 603 3545 Place your feet flat on the ground and keep your back straight. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1128 shoulders 603 603 dumbbell 603 3546 Raise the dumbbell to shoulder height, keeping your elbow close to your body. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1127 triceps 603 603 dumbbell 603 3546 Raise the dumbbell to shoulder height, keeping your elbow close to your body. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1128 shoulders 603 603 dumbbell 603 3547 Press the dumbbell upwards until your arm is fully extended. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1127 triceps 603 603 dumbbell 603 3547 Press the dumbbell upwards until your arm is fully extended. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1128 shoulders 603 603 dumbbell 603 3548 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1127 triceps 603 603 dumbbell 603 3548 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1128 shoulders 603 603 dumbbell 603 3549 Repeat for the desired number of repetitions, then switch to the other arm. 603
603 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif dumbbell one arm reverse grip press 1127 triceps 603 603 dumbbell 603 3549 Repeat for the desired number of repetitions, then switch to the other arm. 603
604 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif dumbbell one arm reverse preacher curl 1129 forearms 604 604 dumbbell 604 3550 Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip. 604
604 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif dumbbell one arm reverse preacher curl 1129 forearms 604 604 dumbbell 604 3551 Lower the dumbbell slowly until your arm is fully extended. 604
604 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif dumbbell one arm reverse preacher curl 1129 forearms 604 604 dumbbell 604 3552 Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary. 604
604 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif dumbbell one arm reverse preacher curl 1129 forearms 604 604 dumbbell 604 3553 Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position. 604
604 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif dumbbell one arm reverse preacher curl 1129 forearms 604 604 dumbbell 604 3554 Repeat for the desired number of repetitions, then switch arms. 604
605 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse spider curl.gif dumbbell one arm reverse spider curl 1130 forearms 605 605 dumbbell 605 3555 Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended. 605
605 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse spider curl.gif dumbbell one arm reverse spider curl 1130 forearms 605 605 dumbbell 605 3556 Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow. 605
605 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse spider curl.gif dumbbell one arm reverse spider curl 1130 forearms 605 605 dumbbell 605 3557 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 605
605 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse spider curl.gif dumbbell one arm reverse spider curl 1130 forearms 605 605 dumbbell 605 3558 Repeat for the desired number of repetitions, then switch arms. 605
606 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif dumbbell one arm seated bicep curl on exercise ball 1131 forearms 606 606 dumbbell 606 3559 Sit on an exercise ball with your feet flat on the ground and your back straight. 606
606 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif dumbbell one arm seated bicep curl on exercise ball 1131 forearms 606 606 dumbbell 606 3560 Hold a dumbbell in one hand with your palm facing up and your arm fully extended. 606
606 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif dumbbell one arm seated bicep curl on exercise ball 1131 forearms 606 606 dumbbell 606 3561 Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps. 606
606 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif dumbbell one arm seated bicep curl on exercise ball 1131 forearms 606 606 dumbbell 606 3562 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 606
606 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif dumbbell one arm seated bicep curl on exercise ball 1131 forearms 606 606 dumbbell 606 3563 Repeat for the desired number of repetitions, then switch arms. 606
607 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif dumbbell one arm seated hammer curl 1132 forearms 607 607 dumbbell 607 3564 Sit on a bench with your back straight and feet flat on the ground. 607
607 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif dumbbell one arm seated hammer curl 1132 forearms 607 607 dumbbell 607 3565 Hold a dumbbell in one hand with a neutral grip (palms facing each other). 607
607 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif dumbbell one arm seated hammer curl 1132 forearms 607 607 dumbbell 607 3566 Rest your elbow on the inside of your thigh, just above the knee. 607
607 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif dumbbell one arm seated hammer curl 1132 forearms 607 607 dumbbell 607 3567 Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. 607
607 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif dumbbell one arm seated hammer curl 1132 forearms 607 607 dumbbell 607 3568 Pause for a moment at the top, squeezing your biceps. 607
607 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif dumbbell one arm seated hammer curl 1132 forearms 607 607 dumbbell 607 3569 Inhale and slowly lower the dumbbell back to the starting position. 607
607 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif dumbbell one arm seated hammer curl 1132 forearms 607 607 dumbbell 607 3570 Repeat for the desired number of repetitions, then switch arms. 607
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1133 biceps 608 608 dumbbell 608 3571 Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1134 brachialis 608 608 dumbbell 608 3571 Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1133 biceps 608 608 dumbbell 608 3572 Rest your forearm on your thigh, allowing your wrist to hang off the edge. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1134 brachialis 608 608 dumbbell 608 3572 Rest your forearm on your thigh, allowing your wrist to hang off the edge. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1133 biceps 608 608 dumbbell 608 3573 Keeping your forearm stationary, curl your wrist upward as far as possible. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1134 brachialis 608 608 dumbbell 608 3573 Keeping your forearm stationary, curl your wrist upward as far as possible. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1133 biceps 608 608 dumbbell 608 3574 Pause for a moment at the top, then slowly lower your wrist back down to the starting position. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1134 brachialis 608 608 dumbbell 608 3574 Pause for a moment at the top, then slowly lower your wrist back down to the starting position. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1133 biceps 608 608 dumbbell 608 3575 Repeat for the desired number of repetitions, then switch to the other hand. 608
608 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif dumbbell one arm seated neutral wrist curl 1134 brachialis 608 608 dumbbell 608 3575 Repeat for the desired number of repetitions, then switch to the other hand. 608
609 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif dumbbell one arm shoulder press 1136 upper back 609 609 dumbbell 609 3576 Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. 609
609 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif dumbbell one arm shoulder press 1135 triceps 609 609 dumbbell 609 3576 Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. 609
609 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif dumbbell one arm shoulder press 1136 upper back 609 609 dumbbell 609 3577 Press the dumbbell upward until your arm is fully extended overhead. 609
609 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif dumbbell one arm shoulder press 1135 triceps 609 609 dumbbell 609 3577 Press the dumbbell upward until your arm is fully extended overhead. 609
609 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif dumbbell one arm shoulder press 1136 upper back 609 609 dumbbell 609 3578 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 609
609 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif dumbbell one arm shoulder press 1135 triceps 609 609 dumbbell 609 3578 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 609
609 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif dumbbell one arm shoulder press 1136 upper back 609 609 dumbbell 609 3579 Repeat for the desired number of repetitions, then switch to the other arm. 609
609 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif dumbbell one arm shoulder press 1135 triceps 609 609 dumbbell 609 3579 Repeat for the desired number of repetitions, then switch to the other arm. 609
610 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif dumbbell one arm shoulder press v. 2 1138 upper back 610 610 dumbbell 610 3580 Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. 610
610 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif dumbbell one arm shoulder press v. 2 1137 triceps 610 610 dumbbell 610 3580 Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. 610
610 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif dumbbell one arm shoulder press v. 2 1138 upper back 610 610 dumbbell 610 3581 Engage your core and press the dumbbell straight up overhead, fully extending your arm. 610
610 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif dumbbell one arm shoulder press v. 2 1137 triceps 610 610 dumbbell 610 3581 Engage your core and press the dumbbell straight up overhead, fully extending your arm. 610
610 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif dumbbell one arm shoulder press v. 2 1138 upper back 610 610 dumbbell 610 3582 Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level. 610
610 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif dumbbell one arm shoulder press v. 2 1137 triceps 610 610 dumbbell 610 3582 Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level. 610
610 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif dumbbell one arm shoulder press v. 2 1138 upper back 610 610 dumbbell 610 3583 Repeat for the desired number of repetitions, then switch to the other arm. 610
610 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif dumbbell one arm shoulder press v. 2 1137 triceps 610 610 dumbbell 610 3583 Repeat for the desired number of repetitions, then switch to the other arm. 610
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1139 hamstrings 611 611 dumbbell 611 3584 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1141 core 611 611 dumbbell 611 3584 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1140 quadriceps 611 611 dumbbell 611 3584 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1139 hamstrings 611 611 dumbbell 611 3585 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1141 core 611 611 dumbbell 611 3585 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1140 quadriceps 611 611 dumbbell 611 3585 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1139 hamstrings 611 611 dumbbell 611 3586 Lower the dumbbell towards the ground, keeping it close to your body. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1141 core 611 611 dumbbell 611 3586 Lower the dumbbell towards the ground, keeping it close to your body. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1140 quadriceps 611 611 dumbbell 611 3586 Lower the dumbbell towards the ground, keeping it close to your body. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1139 hamstrings 611 611 dumbbell 611 3587 Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1141 core 611 611 dumbbell 611 3587 Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1140 quadriceps 611 611 dumbbell 611 3587 Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1139 hamstrings 611 611 dumbbell 611 3588 As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1141 core 611 611 dumbbell 611 3588 As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1140 quadriceps 611 611 dumbbell 611 3588 As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1139 hamstrings 611 611 dumbbell 611 3589 Catch the dumbbell overhead with a slight bend in your knees and hips. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1141 core 611 611 dumbbell 611 3589 Catch the dumbbell overhead with a slight bend in your knees and hips. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1140 quadriceps 611 611 dumbbell 611 3589 Catch the dumbbell overhead with a slight bend in your knees and hips. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1139 hamstrings 611 611 dumbbell 611 3590 Lower the dumbbell back down to the starting position in a controlled manner. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1141 core 611 611 dumbbell 611 3590 Lower the dumbbell back down to the starting position in a controlled manner. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1140 quadriceps 611 611 dumbbell 611 3590 Lower the dumbbell back down to the starting position in a controlled manner. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1139 hamstrings 611 611 dumbbell 611 3591 Repeat for the desired number of repetitions, then switch to the other arm. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1141 core 611 611 dumbbell 611 3591 Repeat for the desired number of repetitions, then switch to the other arm. 611
611 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif dumbbell one arm snatch 1140 quadriceps 611 611 dumbbell 611 3591 Repeat for the desired number of repetitions, then switch to the other arm. 611
612 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif dumbbell one arm standing curl 1142 forearms 612 612 dumbbell 612 3592 Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended. 612
612 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif dumbbell one arm standing curl 1142 forearms 612 612 dumbbell 612 3593 Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps. 612
612 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif dumbbell one arm standing curl 1142 forearms 612 612 dumbbell 612 3594 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 612
612 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif dumbbell one arm standing curl 1142 forearms 612 612 dumbbell 612 3595 Hold the contracted position for a brief pause as you squeeze your biceps. 612
612 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif dumbbell one arm standing curl 1142 forearms 612 612 dumbbell 612 3596 Inhale and slowly lower the dumbbell back to the starting position. 612
612 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif dumbbell one arm standing curl 1142 forearms 612 612 dumbbell 612 3597 Repeat for the desired number of repetitions, then switch arms. 612
613 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif dumbbell one arm standing hammer curl 1143 forearms 613 613 dumbbell 613 3598 Stand up straight with a dumbbell in each hand, palms facing your torso. 613
613 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif dumbbell one arm standing hammer curl 1143 forearms 613 613 dumbbell 613 3599 Keep your elbows close to your torso and your upper arms stationary. 613
613 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif dumbbell one arm standing hammer curl 1143 forearms 613 613 dumbbell 613 3600 Exhale and curl the weights while contracting your biceps. 613
613 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif dumbbell one arm standing hammer curl 1143 forearms 613 613 dumbbell 613 3601 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 613
613 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif dumbbell one arm standing hammer curl 1143 forearms 613 613 dumbbell 613 3602 Hold the contracted position for a brief pause as you squeeze your biceps. 613
613 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif dumbbell one arm standing hammer curl 1143 forearms 613 613 dumbbell 613 3603 Inhale and slowly begin to lower the dumbbells back to the starting position. 613
613 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif dumbbell one arm standing hammer curl 1143 forearms 613 613 dumbbell 613 3604 Repeat for the desired number of repetitions. 613
614 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif dumbbell one arm triceps extension (on bench) 1144 shoulders 614 614 dumbbell 614 3605 Sit on a bench with your back straight and feet flat on the ground. 614
614 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif dumbbell one arm triceps extension (on bench) 1144 shoulders 614 614 dumbbell 614 3606 Hold a dumbbell in one hand and place your other hand on the bench for support. 614
614 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif dumbbell one arm triceps extension (on bench) 1144 shoulders 614 614 dumbbell 614 3607 Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward. 614
614 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif dumbbell one arm triceps extension (on bench) 1144 shoulders 614 614 dumbbell 614 3608 Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary. 614
614 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif dumbbell one arm triceps extension (on bench) 1144 shoulders 614 614 dumbbell 614 3609 Extend your arm back up to the starting position, fully straightening your elbow. 614
614 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif dumbbell one arm triceps extension (on bench) 1144 shoulders 614 614 dumbbell 614 3610 Repeat for the desired number of repetitions, then switch arms. 614
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1145 traps 615 615 dumbbell 615 3611 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1146 biceps 615 615 dumbbell 615 3611 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1145 traps 615 615 dumbbell 615 3612 Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1146 biceps 615 615 dumbbell 615 3612 Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1145 traps 615 615 dumbbell 615 3613 Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1146 biceps 615 615 dumbbell 615 3613 Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1145 traps 615 615 dumbbell 615 3614 Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1146 biceps 615 615 dumbbell 615 3614 Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1145 traps 615 615 dumbbell 615 3615 Repeat for the desired number of repetitions, then switch to the other arm. 615
615 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif dumbbell one arm upright row 1146 biceps 615 615 dumbbell 615 3615 Repeat for the desired number of repetitions, then switch to the other arm. 615
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1147 biceps 616 616 dumbbell 616 3616 Sit on a bench or chair with your feet flat on the ground. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1148 brachialis 616 616 dumbbell 616 3616 Sit on a bench or chair with your feet flat on the ground. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1147 biceps 616 616 dumbbell 616 3617 Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1148 brachialis 616 616 dumbbell 616 3617 Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1147 biceps 616 616 dumbbell 616 3618 Allow your wrist to extend, letting the dumbbell roll down towards your fingers. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1148 brachialis 616 616 dumbbell 616 3618 Allow your wrist to extend, letting the dumbbell roll down towards your fingers. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1147 biceps 616 616 dumbbell 616 3619 Slowly curl your wrist back up, bringing the dumbbell towards your forearm. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1148 brachialis 616 616 dumbbell 616 3619 Slowly curl your wrist back up, bringing the dumbbell towards your forearm. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1147 biceps 616 616 dumbbell 616 3620 Repeat for the desired number of repetitions, then switch to the other hand. 616
616 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif dumbbell one arm wrist curl 1148 brachialis 616 616 dumbbell 616 3620 Repeat for the desired number of repetitions, then switch to the other hand. 616
617 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif dumbbell one arm zottman preacher curl 1149 forearms 617 617 dumbbell 617 3621 Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip. 617
617 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif dumbbell one arm zottman preacher curl 1149 forearms 617 617 dumbbell 617 3622 Rest your upper arm on the preacher bench pad, allowing your arm to fully extend. 617
617 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif dumbbell one arm zottman preacher curl 1149 forearms 617 617 dumbbell 617 3623 Curl the dumbbell up towards your shoulder, keeping your upper arm stationary. 617
617 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif dumbbell one arm zottman preacher curl 1149 forearms 617 617 dumbbell 617 3624 At the top of the curl, rotate your wrist so that your palm faces up. 617
617 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif dumbbell one arm zottman preacher curl 1149 forearms 617 617 dumbbell 617 3625 Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position. 617
617 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif dumbbell one arm zottman preacher curl 1149 forearms 617 617 dumbbell 617 3626 Repeat for the desired number of repetitions, then switch arms. 617
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1150 shoulders 618 618 dumbbell 618 3627 Sit on an exercise ball with a dumbbell in each hand, palms facing each other. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1151 triceps 618 618 dumbbell 618 3627 Sit on an exercise ball with a dumbbell in each hand, palms facing each other. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1150 shoulders 618 618 dumbbell 618 3628 Place one foot on the ground and extend the other leg straight out in front of you. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1151 triceps 618 618 dumbbell 618 3628 Place one foot on the ground and extend the other leg straight out in front of you. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1150 shoulders 618 618 dumbbell 618 3629 Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1151 triceps 618 618 dumbbell 618 3629 Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1150 shoulders 618 618 dumbbell 618 3630 Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1151 triceps 618 618 dumbbell 618 3630 Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1150 shoulders 618 618 dumbbell 618 3631 Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1151 triceps 618 618 dumbbell 618 3631 Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1150 shoulders 618 618 dumbbell 618 3632 Repeat for the desired number of repetitions, then switch legs and repeat. 618
618 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif dumbbell one leg fly on exercise ball 1151 triceps 618 618 dumbbell 618 3632 Repeat for the desired number of repetitions, then switch legs and repeat. 618
619 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif dumbbell over bench neutral wrist curl 1152 forearms 619 619 dumbbell 619 3633 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. 619
619 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif dumbbell over bench neutral wrist curl 1152 forearms 619 619 dumbbell 619 3634 Rest your forearms on the bench, allowing your wrists to hang off the edge. 619
619 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif dumbbell over bench neutral wrist curl 1152 forearms 619 619 dumbbell 619 3635 Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders. 619
619 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif dumbbell over bench neutral wrist curl 1152 forearms 619 619 dumbbell 619 3636 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 619
619 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif dumbbell over bench neutral wrist curl 1152 forearms 619 619 dumbbell 619 3637 Repeat for the desired number of repetitions. 619
620 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm neutral wrist curl.gif dumbbell over bench one arm neutral wrist curl 1153 forearms 620 620 dumbbell 620 3638 Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up. 620
620 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm neutral wrist curl.gif dumbbell over bench one arm neutral wrist curl 1153 forearms 620 620 dumbbell 620 3639 Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position. 620
620 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm neutral wrist curl.gif dumbbell over bench one arm neutral wrist curl 1153 forearms 620 620 dumbbell 620 3640 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 620
620 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm neutral wrist curl.gif dumbbell over bench one arm neutral wrist curl 1153 forearms 620 620 dumbbell 620 3641 Repeat for the desired number of repetitions, then switch arms. 620
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1155 brachialis 621 621 dumbbell 621 3642 Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1154 biceps 621 621 dumbbell 621 3642 Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1155 brachialis 621 621 dumbbell 621 3643 Rest your forearm on the bench with your wrist hanging off the edge. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1154 biceps 621 621 dumbbell 621 3643 Rest your forearm on the bench with your wrist hanging off the edge. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1155 brachialis 621 621 dumbbell 621 3644 Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1154 biceps 621 621 dumbbell 621 3644 Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1155 brachialis 621 621 dumbbell 621 3645 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1154 biceps 621 621 dumbbell 621 3645 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1155 brachialis 621 621 dumbbell 621 3646 Repeat for the desired number of repetitions, then switch to the other arm. 621
621 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif dumbbell over bench one arm reverse wrist curl 1154 biceps 621 621 dumbbell 621 3646 Repeat for the desired number of repetitions, then switch to the other arm. 621
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1157 shoulders 622 622 dumbbell 622 3647 Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1156 biceps 622 622 dumbbell 622 3647 Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1157 shoulders 622 622 dumbbell 622 3648 Rest your forearm on the bench with your wrist hanging off the edge. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1156 biceps 622 622 dumbbell 622 3648 Rest your forearm on the bench with your wrist hanging off the edge. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1157 shoulders 622 622 dumbbell 622 3649 Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1156 biceps 622 622 dumbbell 622 3649 Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1157 shoulders 622 622 dumbbell 622 3650 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1156 biceps 622 622 dumbbell 622 3650 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1157 shoulders 622 622 dumbbell 622 3651 Repeat for the desired number of repetitions, then switch to the other arm. 622
622 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif dumbbell over bench one arm wrist curl 1156 biceps 622 622 dumbbell 622 3651 Repeat for the desired number of repetitions, then switch to the other arm. 622
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1159 brachialis 623 623 dumbbell 623 3652 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1158 biceps 623 623 dumbbell 623 3652 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1159 brachialis 623 623 dumbbell 623 3653 Rest your forearms on the bench, allowing your wrists to hang off the edge. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1158 biceps 623 623 dumbbell 623 3653 Rest your forearms on the bench, allowing your wrists to hang off the edge. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1159 brachialis 623 623 dumbbell 623 3654 Slowly curl your wrists upward, bringing the dumbbells towards your body. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1158 biceps 623 623 dumbbell 623 3654 Slowly curl your wrists upward, bringing the dumbbells towards your body. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1159 brachialis 623 623 dumbbell 623 3655 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1158 biceps 623 623 dumbbell 623 3655 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1159 brachialis 623 623 dumbbell 623 3656 Repeat for the desired number of repetitions. 623
623 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif dumbbell over bench revers wrist curl 1158 biceps 623 623 dumbbell 623 3656 Repeat for the desired number of repetitions. 623
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1160 biceps 624 624 dumbbell 624 3657 Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1161 brachialis 624 624 dumbbell 624 3657 Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1160 biceps 624 624 dumbbell 624 3658 Allow your wrists to hang over the edge of the bench. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1161 brachialis 624 624 dumbbell 624 3658 Allow your wrists to hang over the edge of the bench. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1160 biceps 624 624 dumbbell 624 3659 Slowly curl your wrists upward, squeezing your forearms at the top of the movement. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1161 brachialis 624 624 dumbbell 624 3659 Slowly curl your wrists upward, squeezing your forearms at the top of the movement. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1160 biceps 624 624 dumbbell 624 3660 Pause for a moment, then slowly lower your wrists back down to the starting position. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1161 brachialis 624 624 dumbbell 624 3660 Pause for a moment, then slowly lower your wrists back down to the starting position. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1160 biceps 624 624 dumbbell 624 3661 Repeat for the desired number of repetitions. 624
624 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif dumbbell over bench wrist curl 1161 brachialis 624 624 dumbbell 624 3661 Repeat for the desired number of repetitions. 624
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1162 biceps 625 625 dumbbell 625 3662 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1163 forearms 625 625 dumbbell 625 3662 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1162 biceps 625 625 dumbbell 625 3663 Bend forward at the hips, keeping your back straight and your knees slightly bent. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1163 forearms 625 625 dumbbell 625 3663 Bend forward at the hips, keeping your back straight and your knees slightly bent. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1162 biceps 625 625 dumbbell 625 3664 Let your arms hang straight down, palms facing your body. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1163 forearms 625 625 dumbbell 625 3664 Let your arms hang straight down, palms facing your body. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1162 biceps 625 625 dumbbell 625 3665 Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1163 forearms 625 625 dumbbell 625 3665 Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1162 biceps 625 625 dumbbell 625 3666 As you pull the dumbbells up, rotate your palms so they face away from your body. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1163 forearms 625 625 dumbbell 625 3666 As you pull the dumbbells up, rotate your palms so they face away from your body. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1162 biceps 625 625 dumbbell 625 3667 Squeeze your shoulder blades together at the top of the movement. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1163 forearms 625 625 dumbbell 625 3667 Squeeze your shoulder blades together at the top of the movement. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1162 biceps 625 625 dumbbell 625 3668 Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1163 forearms 625 625 dumbbell 625 3668 Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1162 biceps 625 625 dumbbell 625 3669 Repeat for the desired number of repetitions. 625
625 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif dumbbell palm rotational bent over row 1163 forearms 625 625 dumbbell 625 3669 Repeat for the desired number of repetitions. 625
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1165 shoulders 626 626 dumbbell 626 3670 Set up an incline bench at a 45-degree angle. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1164 chest 626 626 dumbbell 626 3670 Set up an incline bench at a 45-degree angle. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1165 shoulders 626 626 dumbbell 626 3671 Sit on the bench with your back against the backrest and feet flat on the ground. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1164 chest 626 626 dumbbell 626 3671 Sit on the bench with your back against the backrest and feet flat on the ground. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1165 shoulders 626 626 dumbbell 626 3672 Hold a dumbbell in each hand with an overhand grip, palms facing inwards. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1164 chest 626 626 dumbbell 626 3672 Hold a dumbbell in each hand with an overhand grip, palms facing inwards. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1165 shoulders 626 626 dumbbell 626 3673 Extend your arms straight up above your chest, keeping a slight bend in your elbows. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1164 chest 626 626 dumbbell 626 3673 Extend your arms straight up above your chest, keeping a slight bend in your elbows. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1165 shoulders 626 626 dumbbell 626 3674 Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1164 chest 626 626 dumbbell 626 3674 Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1165 shoulders 626 626 dumbbell 626 3675 Pause for a moment at the bottom, then press the dumbbells back up to the starting position. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1164 chest 626 626 dumbbell 626 3675 Pause for a moment at the bottom, then press the dumbbells back up to the starting position. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1165 shoulders 626 626 dumbbell 626 3676 Repeat for the desired number of repetitions. 626
626 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif dumbbell palms in incline bench press 1164 chest 626 626 dumbbell 626 3676 Repeat for the desired number of repetitions. 626
627 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif dumbbell peacher hammer curl 1166 forearms 627 627 dumbbell 627 3677 Stand up straight with a dumbbell in each hand, palms facing your torso. 627
627 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif dumbbell peacher hammer curl 1166 forearms 627 627 dumbbell 627 3678 Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. 627
627 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif dumbbell peacher hammer curl 1166 forearms 627 627 dumbbell 627 3679 This will be your starting position. 627
627 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif dumbbell peacher hammer curl 1166 forearms 627 627 dumbbell 627 3680 Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. 627
627 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif dumbbell peacher hammer curl 1166 forearms 627 627 dumbbell 627 3681 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 627
627 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif dumbbell peacher hammer curl 1166 forearms 627 627 dumbbell 627 3682 Hold the contracted position for a brief pause as you squeeze your biceps. 627
627 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif dumbbell peacher hammer curl 1166 forearms 627 627 dumbbell 627 3683 Then, inhale and slowly begin to lower the dumbbells back to the starting position. 627
627 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif dumbbell peacher hammer curl 1166 forearms 627 627 dumbbell 627 3684 Repeat for the recommended amount of repetitions. 627
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1167 quadriceps 628 628 dumbbell 628 3685 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1168 hamstrings 628 628 dumbbell 628 3685 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1169 calves 628 628 dumbbell 628 3685 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1167 quadriceps 628 628 dumbbell 628 3686 Lower your body into a squat position by bending your knees and pushing your hips back. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1168 hamstrings 628 628 dumbbell 628 3686 Lower your body into a squat position by bending your knees and pushing your hips back. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1169 calves 628 628 dumbbell 628 3686 Lower your body into a squat position by bending your knees and pushing your hips back. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1167 quadriceps 628 628 dumbbell 628 3687 As you reach the bottom of the squat, explode upward, jumping off the ground. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1168 hamstrings 628 628 dumbbell 628 3687 As you reach the bottom of the squat, explode upward, jumping off the ground. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1169 calves 628 628 dumbbell 628 3687 As you reach the bottom of the squat, explode upward, jumping off the ground. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1167 quadriceps 628 628 dumbbell 628 3688 While in the air, quickly switch the position of your feet, landing with your opposite foot forward. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1168 hamstrings 628 628 dumbbell 628 3688 While in the air, quickly switch the position of your feet, landing with your opposite foot forward. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1169 calves 628 628 dumbbell 628 3688 While in the air, quickly switch the position of your feet, landing with your opposite foot forward. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1167 quadriceps 628 628 dumbbell 628 3689 Immediately lower your body back into a squat position and repeat the jump, switching your feet again. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1168 hamstrings 628 628 dumbbell 628 3689 Immediately lower your body back into a squat position and repeat the jump, switching your feet again. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1169 calves 628 628 dumbbell 628 3689 Immediately lower your body back into a squat position and repeat the jump, switching your feet again. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1167 quadriceps 628 628 dumbbell 628 3690 Continue alternating the position of your feet with each jump for the desired number of repetitions. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1168 hamstrings 628 628 dumbbell 628 3690 Continue alternating the position of your feet with each jump for the desired number of repetitions. 628
628 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif dumbbell plyo squat 1169 calves 628 628 dumbbell 628 3690 Continue alternating the position of your feet with each jump for the desired number of repetitions. 628
629 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif dumbbell preacher curl 1170 forearms 629 629 dumbbell 629 3691 Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it. 629
629 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif dumbbell preacher curl 1170 forearms 629 629 dumbbell 629 3692 Hold a dumbbell in each hand with your palms facing up and your arms fully extended. 629
629 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif dumbbell preacher curl 1170 forearms 629 629 dumbbell 629 3693 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 629
629 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif dumbbell preacher curl 1170 forearms 629 629 dumbbell 629 3694 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 629
629 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif dumbbell preacher curl 1170 forearms 629 629 dumbbell 629 3695 Hold the contracted position for a brief pause as you squeeze your biceps. 629
629 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif dumbbell preacher curl 1170 forearms 629 629 dumbbell 629 3696 Inhale and slowly begin to lower the dumbbells back to the starting position. 629
629 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif dumbbell preacher curl 1170 forearms 629 629 dumbbell 629 3697 Repeat for the desired number of repetitions. 629
630 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif dumbbell preacher curl over exercise ball 1171 forearms 630 630 dumbbell 630 3698 Sit on an exercise ball with your feet flat on the ground and your back straight. 630
630 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif dumbbell preacher curl over exercise ball 1171 forearms 630 630 dumbbell 630 3699 Hold a dumbbell in one hand with an underhand grip, resting your elbow on the exercise ball. 630
630 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif dumbbell preacher curl over exercise ball 1171 forearms 630 630 dumbbell 630 3700 Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. 630
630 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif dumbbell preacher curl over exercise ball 1171 forearms 630 630 dumbbell 630 3701 Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position. 630
630 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif dumbbell preacher curl over exercise ball 1171 forearms 630 630 dumbbell 630 3702 Repeat for the desired number of repetitions, then switch arms. 630
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1172 shoulders 631 631 dumbbell 631 3703 Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1173 triceps 631 631 dumbbell 631 3703 Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1172 shoulders 631 631 dumbbell 631 3704 Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1173 triceps 631 631 dumbbell 631 3704 Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1172 shoulders 631 631 dumbbell 631 3705 Raise the dumbbells to shoulder height, palms facing forward. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1173 triceps 631 631 dumbbell 631 3705 Raise the dumbbells to shoulder height, palms facing forward. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1172 shoulders 631 631 dumbbell 631 3706 Press the dumbbells upward until your arms are fully extended. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1173 triceps 631 631 dumbbell 631 3706 Press the dumbbells upward until your arms are fully extended. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1172 shoulders 631 631 dumbbell 631 3707 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1173 triceps 631 631 dumbbell 631 3707 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1172 shoulders 631 631 dumbbell 631 3708 Repeat for the desired number of repetitions. 631
631 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif dumbbell press on exercise ball 1173 triceps 631 631 dumbbell 631 3708 Repeat for the desired number of repetitions. 631
632 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif dumbbell pronate-grip triceps extension 1174 forearms 632 632 dumbbell 632 3709 Sit on a bench or chair with your back straight and feet flat on the ground. 632
632 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif dumbbell pronate-grip triceps extension 1174 forearms 632 632 dumbbell 632 3710 Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead. 632
632 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif dumbbell pronate-grip triceps extension 1174 forearms 632 632 dumbbell 632 3711 Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows. 632
632 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif dumbbell pronate-grip triceps extension 1174 forearms 632 632 dumbbell 632 3712 Pause for a moment, then extend your arms back up to the starting position. 632
632 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif dumbbell pronate-grip triceps extension 1174 forearms 632 632 dumbbell 632 3713 Repeat for the desired number of repetitions. 632
633 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif dumbbell prone incline curl 1175 forearms 633 633 dumbbell 633 3714 Adjust the bench to a 45-degree incline. 633
633 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif dumbbell prone incline curl 1175 forearms 633 633 dumbbell 633 3715 Lie face down on the bench with your chest and stomach resting against it. 633
633 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif dumbbell prone incline curl 1175 forearms 633 633 dumbbell 633 3716 Hold a dumbbell in each hand with your palms facing down and your arms fully extended. 633
633 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif dumbbell prone incline curl 1175 forearms 633 633 dumbbell 633 3717 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 633
633 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif dumbbell prone incline curl 1175 forearms 633 633 dumbbell 633 3718 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 633
633 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif dumbbell prone incline curl 1175 forearms 633 633 dumbbell 633 3719 Hold the contracted position for a brief pause as you squeeze your biceps. 633
633 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif dumbbell prone incline curl 1175 forearms 633 633 dumbbell 633 3720 Inhale and slowly begin to lower the dumbbells back to the starting position. 633
633 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif dumbbell prone incline curl 1175 forearms 633 633 dumbbell 633 3721 Repeat for the desired number of repetitions. 633
634 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif dumbbell prone incline hammer curl 1176 forearms 634 634 dumbbell 634 3722 Adjust the bench to a 45-degree incline. 634
634 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif dumbbell prone incline hammer curl 1176 forearms 634 634 dumbbell 634 3723 Lie face down on the bench with a dumbbell in each hand, palms facing each other. 634
634 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif dumbbell prone incline hammer curl 1176 forearms 634 634 dumbbell 634 3724 Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent. 634
634 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif dumbbell prone incline hammer curl 1176 forearms 634 634 dumbbell 634 3725 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 634
634 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif dumbbell prone incline hammer curl 1176 forearms 634 634 dumbbell 634 3726 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 634
634 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif dumbbell prone incline hammer curl 1176 forearms 634 634 dumbbell 634 3727 Hold the contracted position for a brief pause as you squeeze your biceps. 634
634 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif dumbbell prone incline hammer curl 1176 forearms 634 634 dumbbell 634 3728 Inhale and slowly begin to lower the dumbbells back to the starting position. 634
634 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif dumbbell prone incline hammer curl 1176 forearms 634 634 dumbbell 634 3729 Repeat for the desired number of repetitions. 634
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1177 latissimus dorsi 635 635 dumbbell 635 3730 Lie flat on a bench with your head at one end and your feet on the floor. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1178 triceps 635 635 dumbbell 635 3730 Lie flat on a bench with your head at one end and your feet on the floor. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1177 latissimus dorsi 635 635 dumbbell 635 3731 Hold a dumbbell with both hands and extend your arms straight above your chest. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1178 triceps 635 635 dumbbell 635 3731 Hold a dumbbell with both hands and extend your arms straight above your chest. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1177 latissimus dorsi 635 635 dumbbell 635 3732 Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1178 triceps 635 635 dumbbell 635 3732 Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1177 latissimus dorsi 635 635 dumbbell 635 3733 Pause for a moment, then raise the dumbbell back to the starting position. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1178 triceps 635 635 dumbbell 635 3733 Pause for a moment, then raise the dumbbell back to the starting position. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1177 latissimus dorsi 635 635 dumbbell 635 3734 Repeat for the desired number of repetitions. 635
635 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif dumbbell pullover 1178 triceps 635 635 dumbbell 635 3734 Repeat for the desired number of repetitions. 635
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1180 shoulders 636 636 dumbbell 636 3735 Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1181 core 636 636 dumbbell 636 3735 Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1179 triceps 636 636 dumbbell 636 3735 Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1180 shoulders 636 636 dumbbell 636 3736 Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1181 core 636 636 dumbbell 636 3736 Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1179 triceps 636 636 dumbbell 636 3736 Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1180 shoulders 636 636 dumbbell 636 3737 Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1181 core 636 636 dumbbell 636 3737 Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1179 triceps 636 636 dumbbell 636 3737 Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1180 shoulders 636 636 dumbbell 636 3738 Lower the dumbbell behind your head, keeping your arms straight and maintaining control. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1181 core 636 636 dumbbell 636 3738 Lower the dumbbell behind your head, keeping your arms straight and maintaining control. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1179 triceps 636 636 dumbbell 636 3738 Lower the dumbbell behind your head, keeping your arms straight and maintaining control. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1180 shoulders 636 636 dumbbell 636 3739 Pause for a moment, then raise the dumbbell back to the starting position. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1181 core 636 636 dumbbell 636 3739 Pause for a moment, then raise the dumbbell back to the starting position. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1179 triceps 636 636 dumbbell 636 3739 Pause for a moment, then raise the dumbbell back to the starting position. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1180 shoulders 636 636 dumbbell 636 3740 While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1181 core 636 636 dumbbell 636 3740 While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1179 triceps 636 636 dumbbell 636 3740 While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1180 shoulders 636 636 dumbbell 636 3741 Lower your hips back down to the starting position. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1181 core 636 636 dumbbell 636 3741 Lower your hips back down to the starting position. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1179 triceps 636 636 dumbbell 636 3741 Lower your hips back down to the starting position. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1180 shoulders 636 636 dumbbell 636 3742 Repeat for the desired number of repetitions. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1181 core 636 636 dumbbell 636 3742 Repeat for the desired number of repetitions. 636
636 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif dumbbell pullover hip extension on exercise ball 1179 triceps 636 636 dumbbell 636 3742 Repeat for the desired number of repetitions. 636
637 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif dumbbell pullover on exercise ball 1183 latissimus dorsi 637 637 dumbbell 637 3743 Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended. 637
637 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif dumbbell pullover on exercise ball 1182 triceps 637 637 dumbbell 637 3743 Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended. 637
637 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif dumbbell pullover on exercise ball 1183 latissimus dorsi 637 637 dumbbell 637 3744 Slowly lower the dumbbell behind your head while keeping your arms straight. 637
637 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif dumbbell pullover on exercise ball 1182 triceps 637 637 dumbbell 637 3744 Slowly lower the dumbbell behind your head while keeping your arms straight. 637
637 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif dumbbell pullover on exercise ball 1183 latissimus dorsi 637 637 dumbbell 637 3745 Pause for a moment, then raise the dumbbell back to the starting position. 637
637 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif dumbbell pullover on exercise ball 1182 triceps 637 637 dumbbell 637 3745 Pause for a moment, then raise the dumbbell back to the starting position. 637
637 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif dumbbell pullover on exercise ball 1183 latissimus dorsi 637 637 dumbbell 637 3746 Repeat for the desired number of repetitions. 637
637 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif dumbbell pullover on exercise ball 1182 triceps 637 637 dumbbell 637 3746 Repeat for the desired number of repetitions. 637
638 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif dumbbell push press 1185 core 638 638 dumbbell 638 3747 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. 638
638 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif dumbbell push press 1184 triceps 638 638 dumbbell 638 3747 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. 638
638 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif dumbbell push press 1185 core 638 638 dumbbell 638 3748 Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead. 638
638 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif dumbbell push press 1184 triceps 638 638 dumbbell 638 3748 Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead. 638
638 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif dumbbell push press 1185 core 638 638 dumbbell 638 3749 Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level. 638
638 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif dumbbell push press 1184 triceps 638 638 dumbbell 638 3749 Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level. 638
638 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif dumbbell push press 1185 core 638 638 dumbbell 638 3750 Repeat for the desired number of repetitions. 638
638 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif dumbbell push press 1184 triceps 638 638 dumbbell 638 3750 Repeat for the desired number of repetitions. 638
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1186 traps 639 639 dumbbell 639 3751 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1187 rhomboids 639 639 dumbbell 639 3751 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1186 traps 639 639 dumbbell 639 3752 Keep your back straight and engage your core. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1187 rhomboids 639 639 dumbbell 639 3752 Keep your back straight and engage your core. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1186 traps 639 639 dumbbell 639 3753 Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1187 rhomboids 639 639 dumbbell 639 3753 Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1186 traps 639 639 dumbbell 639 3754 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1187 rhomboids 639 639 dumbbell 639 3754 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1186 traps 639 639 dumbbell 639 3755 Repeat for the desired number of repetitions. 639
639 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif dumbbell raise 1187 rhomboids 639 639 dumbbell 639 3755 Repeat for the desired number of repetitions. 639
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1188 trapezius 640 640 dumbbell 640 3756 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1189 rhomboids 640 640 dumbbell 640 3756 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1188 trapezius 640 640 dumbbell 640 3757 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1189 rhomboids 640 640 dumbbell 640 3757 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1188 trapezius 640 640 dumbbell 640 3758 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1189 rhomboids 640 640 dumbbell 640 3758 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1188 trapezius 640 640 dumbbell 640 3759 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1189 rhomboids 640 640 dumbbell 640 3759 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1188 trapezius 640 640 dumbbell 640 3760 Repeat for the desired number of repetitions. 640
640 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif dumbbell rear delt raise 1189 rhomboids 640 640 dumbbell 640 3760 Repeat for the desired number of repetitions. 640
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1191 rhomboids 641 641 dumbbell 641 3761 Stand with your feet shoulder-width apart and knees slightly bent. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1190 trapezius 641 641 dumbbell 641 3761 Stand with your feet shoulder-width apart and knees slightly bent. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1191 rhomboids 641 641 dumbbell 641 3762 Hold a dumbbell in each hand with your palms facing your body. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1190 trapezius 641 641 dumbbell 641 3762 Hold a dumbbell in each hand with your palms facing your body. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1191 rhomboids 641 641 dumbbell 641 3763 Bend forward at the waist, keeping your back straight and your core engaged. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1190 trapezius 641 641 dumbbell 641 3763 Bend forward at the waist, keeping your back straight and your core engaged. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1191 rhomboids 641 641 dumbbell 641 3764 Extend your arms straight down towards the floor, with a slight bend in your elbows. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1190 trapezius 641 641 dumbbell 641 3764 Extend your arms straight down towards the floor, with a slight bend in your elbows. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1191 rhomboids 641 641 dumbbell 641 3765 Raise the dumbbells out to the sides, squeezing your shoulder blades together. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1190 trapezius 641 641 dumbbell 641 3765 Raise the dumbbells out to the sides, squeezing your shoulder blades together. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1191 rhomboids 641 641 dumbbell 641 3766 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1190 trapezius 641 641 dumbbell 641 3766 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1191 rhomboids 641 641 dumbbell 641 3767 Repeat for the desired number of repetitions. 641
641 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif dumbbell rear delt row_shoulder 1190 trapezius 641 641 dumbbell 641 3767 Repeat for the desired number of repetitions. 641
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1192 trapezius 642 642 dumbbell 642 3768 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1193 rhomboids 642 642 dumbbell 642 3768 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1192 trapezius 642 642 dumbbell 642 3769 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1193 rhomboids 642 642 dumbbell 642 3769 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1192 trapezius 642 642 dumbbell 642 3770 Extend your arms straight down towards the ground, palms facing each other. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1193 rhomboids 642 642 dumbbell 642 3770 Extend your arms straight down towards the ground, palms facing each other. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1192 trapezius 642 642 dumbbell 642 3771 Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1193 rhomboids 642 642 dumbbell 642 3771 Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1192 trapezius 642 642 dumbbell 642 3772 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1193 rhomboids 642 642 dumbbell 642 3772 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1192 trapezius 642 642 dumbbell 642 3773 Repeat for the desired number of repetitions. 642
642 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif dumbbell rear fly 1193 rhomboids 642 642 dumbbell 642 3773 Repeat for the desired number of repetitions. 642
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1194 traps 643 643 dumbbell 643 3774 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1195 rhomboids 643 643 dumbbell 643 3774 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1194 traps 643 643 dumbbell 643 3775 Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1195 rhomboids 643 643 dumbbell 643 3775 Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1194 traps 643 643 dumbbell 643 3776 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1195 rhomboids 643 643 dumbbell 643 3776 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1194 traps 643 643 dumbbell 643 3777 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1195 rhomboids 643 643 dumbbell 643 3777 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1194 traps 643 643 dumbbell 643 3778 Repeat for the desired number of repetitions. 643
643 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif dumbbell rear lateral raise 1195 rhomboids 643 643 dumbbell 643 3778 Repeat for the desired number of repetitions. 643
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1197 rhomboids 644 644 dumbbell 644 3779 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1196 traps 644 644 dumbbell 644 3779 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1197 rhomboids 644 644 dumbbell 644 3780 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1196 traps 644 644 dumbbell 644 3780 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1197 rhomboids 644 644 dumbbell 644 3781 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1196 traps 644 644 dumbbell 644 3781 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1197 rhomboids 644 644 dumbbell 644 3782 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1196 traps 644 644 dumbbell 644 3782 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1197 rhomboids 644 644 dumbbell 644 3783 Repeat for the desired number of repetitions. 644
644 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif dumbbell rear lateral raise (support head) 1196 traps 644 644 dumbbell 644 3783 Repeat for the desired number of repetitions. 644
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1199 hamstrings 645 645 dumbbell 645 3784 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1200 calves 645 645 dumbbell 645 3784 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1198 quadriceps 645 645 dumbbell 645 3784 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1199 hamstrings 645 645 dumbbell 645 3785 Take a step backward with your right foot, lowering your body into a lunge position. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1200 calves 645 645 dumbbell 645 3785 Take a step backward with your right foot, lowering your body into a lunge position. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1198 quadriceps 645 645 dumbbell 645 3785 Take a step backward with your right foot, lowering your body into a lunge position. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1199 hamstrings 645 645 dumbbell 645 3786 Bend your left knee and lower your body until your left thigh is parallel to the ground. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1200 calves 645 645 dumbbell 645 3786 Bend your left knee and lower your body until your left thigh is parallel to the ground. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1198 quadriceps 645 645 dumbbell 645 3786 Bend your left knee and lower your body until your left thigh is parallel to the ground. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1199 hamstrings 645 645 dumbbell 645 3787 Pause for a moment, then push through your left heel to return to the starting position. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1200 calves 645 645 dumbbell 645 3787 Pause for a moment, then push through your left heel to return to the starting position. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1198 quadriceps 645 645 dumbbell 645 3787 Pause for a moment, then push through your left heel to return to the starting position. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1199 hamstrings 645 645 dumbbell 645 3788 Repeat on the other side, stepping back with your left foot. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1200 calves 645 645 dumbbell 645 3788 Repeat on the other side, stepping back with your left foot. 645
645 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif dumbbell rear lunge 1198 quadriceps 645 645 dumbbell 645 3788 Repeat on the other side, stepping back with your left foot. 645
646 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif dumbbell revers grip biceps curl 1201 forearms 646 646 dumbbell 646 3789 Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended. 646
646 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif dumbbell revers grip biceps curl 1201 forearms 646 646 dumbbell 646 3790 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 646
646 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif dumbbell revers grip biceps curl 1201 forearms 646 646 dumbbell 646 3791 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 646
646 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif dumbbell revers grip biceps curl 1201 forearms 646 646 dumbbell 646 3792 Hold the contracted position for a brief pause as you squeeze your biceps. 646
646 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif dumbbell revers grip biceps curl 1201 forearms 646 646 dumbbell 646 3793 Inhale and slowly begin to lower the dumbbells back to the starting position. 646
646 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif dumbbell revers grip biceps curl 1201 forearms 646 646 dumbbell 646 3794 Repeat for the desired number of repetitions. 646
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1202 triceps 647 647 dumbbell 647 3795 Lie flat on a bench with your feet flat on the ground and your knees bent. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1203 shoulders 647 647 dumbbell 647 3795 Lie flat on a bench with your feet flat on the ground and your knees bent. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1202 triceps 647 647 dumbbell 647 3796 Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1203 shoulders 647 647 dumbbell 647 3796 Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1202 triceps 647 647 dumbbell 647 3797 Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1203 shoulders 647 647 dumbbell 647 3797 Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1202 triceps 647 647 dumbbell 647 3798 Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1203 shoulders 647 647 dumbbell 647 3798 Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1202 triceps 647 647 dumbbell 647 3799 Pause for a moment at the bottom, then push the dumbbells back up to the starting position. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1203 shoulders 647 647 dumbbell 647 3799 Pause for a moment at the bottom, then push the dumbbells back up to the starting position. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1202 triceps 647 647 dumbbell 647 3800 Repeat for the desired number of repetitions. 647
647 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif dumbbell reverse bench press 1203 shoulders 647 647 dumbbell 647 3800 Repeat for the desired number of repetitions. 647
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1205 rhomboids 648 648 dumbbell 648 3801 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1204 trapezius 648 648 dumbbell 648 3801 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1205 rhomboids 648 648 dumbbell 648 3802 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1204 trapezius 648 648 dumbbell 648 3802 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1205 rhomboids 648 648 dumbbell 648 3803 Extend your arms straight down in front of you, palms facing each other. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1204 trapezius 648 648 dumbbell 648 3803 Extend your arms straight down in front of you, palms facing each other. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1205 rhomboids 648 648 dumbbell 648 3804 Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1204 trapezius 648 648 dumbbell 648 3804 Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1205 rhomboids 648 648 dumbbell 648 3805 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1204 trapezius 648 648 dumbbell 648 3805 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1205 rhomboids 648 648 dumbbell 648 3806 Repeat for the desired number of repetitions. 648
648 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif dumbbell reverse fly 1204 trapezius 648 648 dumbbell 648 3806 Repeat for the desired number of repetitions. 648
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3807 Set up an incline bench at a 45-degree angle. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3807 Set up an incline bench at a 45-degree angle. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3808 Place a dumbbell on the floor next to the bench. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3808 Place a dumbbell on the floor next to the bench. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3809 Stand facing the bench with your feet shoulder-width apart. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3809 Stand facing the bench with your feet shoulder-width apart. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3810 Bend at the waist and place your left knee and left hand on the bench for support. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3810 Bend at the waist and place your left knee and left hand on the bench for support. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3811 Pick up the dumbbell with your right hand using a reverse grip (palm facing down). 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3811 Pick up the dumbbell with your right hand using a reverse grip (palm facing down). 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3812 Keep your back straight and your core engaged. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3812 Keep your back straight and your core engaged. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3813 Pull the dumbbell up towards your chest, keeping your elbow close to your body. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3813 Pull the dumbbell up towards your chest, keeping your elbow close to your body. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3814 Squeeze your back muscles at the top of the movement. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3814 Squeeze your back muscles at the top of the movement. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3815 Lower the dumbbell back down to the starting position in a controlled manner. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3815 Lower the dumbbell back down to the starting position in a controlled manner. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3816 Repeat for the desired number of repetitions. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3816 Repeat for the desired number of repetitions. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1206 biceps 649 649 dumbbell 649 3817 Switch sides and repeat the exercise with your left arm. 649
649 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif dumbbell reverse grip incline bench one arm row 1207 shoulders 649 649 dumbbell 649 3817 Switch sides and repeat the exercise with your left arm. 649
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1208 biceps 650 650 dumbbell 650 3818 Set up an incline bench at a 45-degree angle. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1209 forearms 650 650 dumbbell 650 3818 Set up an incline bench at a 45-degree angle. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1208 biceps 650 650 dumbbell 650 3819 Sit on the bench with your chest against the backrest and your feet flat on the ground. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1209 forearms 650 650 dumbbell 650 3819 Sit on the bench with your chest against the backrest and your feet flat on the ground. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1208 biceps 650 650 dumbbell 650 3820 Hold a dumbbell in each hand with an underhand grip. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1209 forearms 650 650 dumbbell 650 3820 Hold a dumbbell in each hand with an underhand grip. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1208 biceps 650 650 dumbbell 650 3821 Lean forward and let your arms hang straight down, fully extended. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1209 forearms 650 650 dumbbell 650 3821 Lean forward and let your arms hang straight down, fully extended. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1208 biceps 650 650 dumbbell 650 3822 Pull the dumbbells up towards your chest, squeezing your shoulder blades together. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1209 forearms 650 650 dumbbell 650 3822 Pull the dumbbells up towards your chest, squeezing your shoulder blades together. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1208 biceps 650 650 dumbbell 650 3823 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1209 forearms 650 650 dumbbell 650 3823 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1208 biceps 650 650 dumbbell 650 3824 Repeat for the desired number of repetitions. 650
650 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif dumbbell reverse grip incline bench two arm row 1209 forearms 650 650 dumbbell 650 3824 Repeat for the desired number of repetitions. 650
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1211 forearms 651 651 dumbbell 651 3825 Stand with your feet shoulder-width apart and knees slightly bent. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1210 biceps 651 651 dumbbell 651 3825 Stand with your feet shoulder-width apart and knees slightly bent. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1211 forearms 651 651 dumbbell 651 3826 Hold a dumbbell in each hand with an overhand grip, palms facing your body. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1210 biceps 651 651 dumbbell 651 3826 Hold a dumbbell in each hand with an overhand grip, palms facing your body. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1211 forearms 651 651 dumbbell 651 3827 Bend forward at the waist, keeping your back straight and your core engaged. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1210 biceps 651 651 dumbbell 651 3827 Bend forward at the waist, keeping your back straight and your core engaged. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1211 forearms 651 651 dumbbell 651 3828 Let your arms hang straight down, fully extended, with a slight bend in your elbows. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1210 biceps 651 651 dumbbell 651 3828 Let your arms hang straight down, fully extended, with a slight bend in your elbows. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1211 forearms 651 651 dumbbell 651 3829 Pull the dumbbells up towards your chest, squeezing your shoulder blades together. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1210 biceps 651 651 dumbbell 651 3829 Pull the dumbbells up towards your chest, squeezing your shoulder blades together. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1211 forearms 651 651 dumbbell 651 3830 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1210 biceps 651 651 dumbbell 651 3830 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1211 forearms 651 651 dumbbell 651 3831 Repeat for the desired number of repetitions. 651
651 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif dumbbell reverse grip row (female) 1210 biceps 651 651 dumbbell 651 3831 Repeat for the desired number of repetitions. 651
652 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif dumbbell reverse preacher curl 1212 forearms 652 652 dumbbell 652 3832 Sit on a preacher bench with your upper arms resting on the pad and your chest against the support. 652
652 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif dumbbell reverse preacher curl 1212 forearms 652 652 dumbbell 652 3833 Hold a dumbbell in each hand with an underhand grip, palms facing up. 652
652 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif dumbbell reverse preacher curl 1212 forearms 652 652 dumbbell 652 3834 Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps. 652
652 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif dumbbell reverse preacher curl 1212 forearms 652 652 dumbbell 652 3835 Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 652
652 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif dumbbell reverse preacher curl 1212 forearms 652 652 dumbbell 652 3836 Hold the contracted position for a brief pause as you squeeze your biceps. 652
652 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif dumbbell reverse preacher curl 1212 forearms 652 652 dumbbell 652 3837 Inhale and slowly lower the dumbbells back to the starting position. 652
652 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif dumbbell reverse preacher curl 1212 forearms 652 652 dumbbell 652 3838 Repeat for the desired number of repetitions. 652
653 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif dumbbell reverse spider curl 1213 forearms 653 653 dumbbell 653 3839 Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended. 653
653 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif dumbbell reverse spider curl 1213 forearms 653 653 dumbbell 653 3840 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 653
653 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif dumbbell reverse spider curl 1213 forearms 653 653 dumbbell 653 3841 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 653
653 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif dumbbell reverse spider curl 1213 forearms 653 653 dumbbell 653 3842 Hold the contracted position for a brief pause as you squeeze your biceps. 653
653 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif dumbbell reverse spider curl 1213 forearms 653 653 dumbbell 653 3843 Inhale and slowly begin to lower the dumbbells back to the starting position. 653
653 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif dumbbell reverse spider curl 1213 forearms 653 653 dumbbell 653 3844 Repeat for the desired number of repetitions. 653
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1214 biceps 654 654 dumbbell 654 3845 Sit on a bench or chair with your feet flat on the ground. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1215 brachialis 654 654 dumbbell 654 3845 Sit on a bench or chair with your feet flat on the ground. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1214 biceps 654 654 dumbbell 654 3846 Hold a dumbbell in each hand with an overhand grip, palms facing down. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1215 brachialis 654 654 dumbbell 654 3846 Hold a dumbbell in each hand with an overhand grip, palms facing down. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1214 biceps 654 654 dumbbell 654 3847 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1215 brachialis 654 654 dumbbell 654 3847 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1214 biceps 654 654 dumbbell 654 3848 Slowly curl your wrists upward, bringing the dumbbells towards your body. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1215 brachialis 654 654 dumbbell 654 3848 Slowly curl your wrists upward, bringing the dumbbells towards your body. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1214 biceps 654 654 dumbbell 654 3849 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1215 brachialis 654 654 dumbbell 654 3849 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1214 biceps 654 654 dumbbell 654 3850 Repeat for the desired number of repetitions. 654
654 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif dumbbell reverse wrist curl 1215 brachialis 654 654 dumbbell 654 3850 Repeat for the desired number of repetitions. 654
655 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif dumbbell romanian deadlift 1216 hamstrings 655 655 dumbbell 655 3851 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 655
655 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif dumbbell romanian deadlift 1217 lower back 655 655 dumbbell 655 3851 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 655
655 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif dumbbell romanian deadlift 1216 hamstrings 655 655 dumbbell 655 3852 Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly. 655
655 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif dumbbell romanian deadlift 1217 lower back 655 655 dumbbell 655 3852 Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly. 655
655 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif dumbbell romanian deadlift 1216 hamstrings 655 655 dumbbell 655 3853 Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position. 655
655 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif dumbbell romanian deadlift 1217 lower back 655 655 dumbbell 655 3853 Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position. 655
655 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif dumbbell romanian deadlift 1216 hamstrings 655 655 dumbbell 655 3854 Repeat for the desired number of repetitions. 655
655 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif dumbbell romanian deadlift 1217 lower back 655 655 dumbbell 655 3854 Repeat for the desired number of repetitions. 655
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1218 trapezius 656 656 dumbbell 656 3855 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1219 rhomboids 656 656 dumbbell 656 3855 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1218 trapezius 656 656 dumbbell 656 3856 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1219 rhomboids 656 656 dumbbell 656 3856 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1218 trapezius 656 656 dumbbell 656 3857 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1219 rhomboids 656 656 dumbbell 656 3857 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1218 trapezius 656 656 dumbbell 656 3858 Rotate your arms so that your palms are facing downwards. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1219 rhomboids 656 656 dumbbell 656 3858 Rotate your arms so that your palms are facing downwards. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1218 trapezius 656 656 dumbbell 656 3859 Slowly lower your arms back to the starting position. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1219 rhomboids 656 656 dumbbell 656 3859 Slowly lower your arms back to the starting position. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1218 trapezius 656 656 dumbbell 656 3860 Repeat for the desired number of repetitions. 656
656 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif dumbbell rotation reverse fly 1219 rhomboids 656 656 dumbbell 656 3860 Repeat for the desired number of repetitions. 656
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1220 triceps 657 657 dumbbell 657 3861 Sit on a bench with a dumbbell in each hand, palms facing forward. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1221 chest 657 657 dumbbell 657 3861 Sit on a bench with a dumbbell in each hand, palms facing forward. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1220 triceps 657 657 dumbbell 657 3862 Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1221 chest 657 657 dumbbell 657 3862 Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1220 triceps 657 657 dumbbell 657 3863 Press the dumbbells upward until your arms are fully extended. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1221 chest 657 657 dumbbell 657 3863 Press the dumbbells upward until your arms are fully extended. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1220 triceps 657 657 dumbbell 657 3864 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1221 chest 657 657 dumbbell 657 3864 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1220 triceps 657 657 dumbbell 657 3865 Repeat for the desired number of repetitions. 657
657 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif dumbbell scott press 1221 chest 657 657 dumbbell 657 3865 Repeat for the desired number of repetitions. 657
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1222 trapezius 658 658 dumbbell 658 3866 Sit on a bench with your back straight and feet flat on the ground. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1223 biceps 658 658 dumbbell 658 3866 Sit on a bench with your back straight and feet flat on the ground. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1222 trapezius 658 658 dumbbell 658 3867 Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1223 biceps 658 658 dumbbell 658 3867 Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1222 trapezius 658 658 dumbbell 658 3868 Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1223 biceps 658 658 dumbbell 658 3868 Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1222 trapezius 658 658 dumbbell 658 3869 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1223 biceps 658 658 dumbbell 658 3869 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1222 trapezius 658 658 dumbbell 658 3870 Repeat with the other arm. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1223 biceps 658 658 dumbbell 658 3870 Repeat with the other arm. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1222 trapezius 658 658 dumbbell 658 3871 Alternate between arms for the desired number of repetitions. 658
658 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif dumbbell seated alternate front raise 1223 biceps 658 658 dumbbell 658 3871 Alternate between arms for the desired number of repetitions. 658
659 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif dumbbell seated alternate hammer curl on exercise ball 1224 forearms 659 659 dumbbell 659 3872 Sit on an exercise ball with your feet flat on the ground and your back straight. 659
659 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif dumbbell seated alternate hammer curl on exercise ball 1224 forearms 659 659 dumbbell 659 3873 Hold a dumbbell in each hand with your palms facing your body and your arms fully extended. 659
659 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif dumbbell seated alternate hammer curl on exercise ball 1224 forearms 659 659 dumbbell 659 3874 Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body. 659
659 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif dumbbell seated alternate hammer curl on exercise ball 1224 forearms 659 659 dumbbell 659 3875 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 659
659 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif dumbbell seated alternate hammer curl on exercise ball 1224 forearms 659 659 dumbbell 659 3876 Hold the contracted position for a brief pause as you squeeze your biceps. 659
659 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif dumbbell seated alternate hammer curl on exercise ball 1224 forearms 659 659 dumbbell 659 3877 Inhale and slowly lower the dumbbell back to the starting position. 659
659 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif dumbbell seated alternate hammer curl on exercise ball 1224 forearms 659 659 dumbbell 659 3878 Repeat the movement with the opposite arm. 659
659 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif dumbbell seated alternate hammer curl on exercise ball 1224 forearms 659 659 dumbbell 659 3879 Continue alternating arms for the desired number of repetitions. 659
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1225 triceps 660 660 dumbbell 660 3880 Sit on a bench with a dumbbell in each hand, palms facing forward. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1226 chest 660 660 dumbbell 660 3880 Sit on a bench with a dumbbell in each hand, palms facing forward. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1225 triceps 660 660 dumbbell 660 3881 Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1226 chest 660 660 dumbbell 660 3881 Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1225 triceps 660 660 dumbbell 660 3882 Press one dumbbell up overhead, fully extending your arm. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1226 chest 660 660 dumbbell 660 3882 Press one dumbbell up overhead, fully extending your arm. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1225 triceps 660 660 dumbbell 660 3883 Lower the dumbbell back down to shoulder height. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1226 chest 660 660 dumbbell 660 3883 Lower the dumbbell back down to shoulder height. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1225 triceps 660 660 dumbbell 660 3884 Repeat with the other arm. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1226 chest 660 660 dumbbell 660 3884 Repeat with the other arm. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1225 triceps 660 660 dumbbell 660 3885 Continue alternating arms for the desired number of repetitions. 660
660 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif dumbbell seated alternate press 1226 chest 660 660 dumbbell 660 3885 Continue alternating arms for the desired number of repetitions. 660
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1227 triceps 661 661 dumbbell 661 3886 Sit on a bench with your back straight and feet flat on the ground. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1228 upper back 661 661 dumbbell 661 3886 Sit on a bench with your back straight and feet flat on the ground. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1227 triceps 661 661 dumbbell 661 3887 Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1228 upper back 661 661 dumbbell 661 3887 Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1227 triceps 661 661 dumbbell 661 3888 Press one dumbbell up overhead while keeping the other dumbbell at shoulder height. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1228 upper back 661 661 dumbbell 661 3888 Press one dumbbell up overhead while keeping the other dumbbell at shoulder height. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1227 triceps 661 661 dumbbell 661 3889 Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1228 upper back 661 661 dumbbell 661 3889 Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1227 triceps 661 661 dumbbell 661 3890 Continue alternating between arms for the desired number of repetitions. 661
661 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif dumbbell seated alternate shoulder 1228 upper back 661 661 dumbbell 661 3890 Continue alternating between arms for the desired number of repetitions. 661
662 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif dumbbell seated bench extension 1229 shoulders 662 662 dumbbell 662 3891 Sit on a bench with your back straight and feet flat on the ground. 662
662 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif dumbbell seated bench extension 1229 shoulders 662 662 dumbbell 662 3892 Hold a dumbbell with both hands and extend your arms straight up above your head. 662
662 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif dumbbell seated bench extension 1229 shoulders 662 662 dumbbell 662 3893 Slowly lower the dumbbell behind your head, keeping your elbows close to your ears. 662
662 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif dumbbell seated bench extension 1229 shoulders 662 662 dumbbell 662 3894 Pause for a moment, then raise the dumbbell back up to the starting position. 662
662 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif dumbbell seated bench extension 1229 shoulders 662 662 dumbbell 662 3895 Repeat for the desired number of repetitions. 662
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1230 trapezius 663 663 dumbbell 663 3896 Sit on a bench with your back straight and feet flat on the ground. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1231 rhomboids 663 663 dumbbell 663 3896 Sit on a bench with your back straight and feet flat on the ground. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1230 trapezius 663 663 dumbbell 663 3897 Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1231 rhomboids 663 663 dumbbell 663 3897 Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1230 trapezius 663 663 dumbbell 663 3898 Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1231 rhomboids 663 663 dumbbell 663 3898 Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1230 trapezius 663 663 dumbbell 663 3899 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1231 rhomboids 663 663 dumbbell 663 3899 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1230 trapezius 663 663 dumbbell 663 3900 Repeat for the desired number of repetitions. 663
663 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif dumbbell seated bent arm lateral raise 1231 rhomboids 663 663 dumbbell 663 3900 Repeat for the desired number of repetitions. 663
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1232 shoulders 664 664 dumbbell 664 3901 Sit on a bench with a dumbbell in each hand, palms facing inwards. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1233 back 664 664 dumbbell 664 3901 Sit on a bench with a dumbbell in each hand, palms facing inwards. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1232 shoulders 664 664 dumbbell 664 3902 Bend forward at the waist, keeping your back straight and parallel to the ground. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1233 back 664 664 dumbbell 664 3902 Bend forward at the waist, keeping your back straight and parallel to the ground. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1232 shoulders 664 664 dumbbell 664 3903 Extend one arm straight back, keeping it close to your body, until your arm is fully extended. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1233 back 664 664 dumbbell 664 3903 Extend one arm straight back, keeping it close to your body, until your arm is fully extended. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1232 shoulders 664 664 dumbbell 664 3904 Pause for a moment, then slowly lower the dumbbell back to the starting position. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1233 back 664 664 dumbbell 664 3904 Pause for a moment, then slowly lower the dumbbell back to the starting position. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1232 shoulders 664 664 dumbbell 664 3905 Repeat with the other arm. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1233 back 664 664 dumbbell 664 3905 Repeat with the other arm. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1232 shoulders 664 664 dumbbell 664 3906 Continue alternating arms for the desired number of repetitions. 664
664 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif dumbbell seated bent over alternate kickback 1233 back 664 664 dumbbell 664 3906 Continue alternating arms for the desired number of repetitions. 664
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1234 shoulders 665 665 dumbbell 665 3907 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1235 back 665 665 dumbbell 665 3907 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1234 shoulders 665 665 dumbbell 665 3908 Bend forward at the waist, keeping your back straight and your head up. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1235 back 665 665 dumbbell 665 3908 Bend forward at the waist, keeping your back straight and your head up. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1234 shoulders 665 665 dumbbell 665 3909 Extend your arms straight back, keeping your elbows close to your head. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1235 back 665 665 dumbbell 665 3909 Extend your arms straight back, keeping your elbows close to your head. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1234 shoulders 665 665 dumbbell 665 3910 Pause for a moment, then slowly lower the dumbbells back to the starting position. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1235 back 665 665 dumbbell 665 3910 Pause for a moment, then slowly lower the dumbbells back to the starting position. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1234 shoulders 665 665 dumbbell 665 3911 Repeat for the desired number of repetitions. 665
665 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif dumbbell seated bent over triceps extension 1235 back 665 665 dumbbell 665 3911 Repeat for the desired number of repetitions. 665
666 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif dumbbell seated bicep curl 1236 forearms 666 666 dumbbell 666 3912 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. 666
666 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif dumbbell seated bicep curl 1236 forearms 666 666 dumbbell 666 3913 Keep your back straight and your elbows close to your torso. 666
666 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif dumbbell seated bicep curl 1236 forearms 666 666 dumbbell 666 3914 Exhale and curl the dumbbells up towards your shoulders, contracting your biceps. 666
666 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif dumbbell seated bicep curl 1236 forearms 666 666 dumbbell 666 3915 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 666
666 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif dumbbell seated bicep curl 1236 forearms 666 666 dumbbell 666 3916 Repeat for the desired number of repetitions. 666
667 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif dumbbell seated biceps curl (on stability ball) 1237 forearms 667 667 dumbbell 667 3917 Sit on a stability ball with your feet flat on the ground and your back straight. 667
667 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif dumbbell seated biceps curl (on stability ball) 1237 forearms 667 667 dumbbell 667 3918 Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. 667
667 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif dumbbell seated biceps curl (on stability ball) 1237 forearms 667 667 dumbbell 667 3919 Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. 667
667 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif dumbbell seated biceps curl (on stability ball) 1237 forearms 667 667 dumbbell 667 3920 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 667
667 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif dumbbell seated biceps curl (on stability ball) 1237 forearms 667 667 dumbbell 667 3921 Hold the contracted position for a brief pause as you squeeze your biceps. 667
667 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif dumbbell seated biceps curl (on stability ball) 1237 forearms 667 667 dumbbell 667 3922 Inhale and slowly begin to lower the dumbbells back to the starting position. 667
667 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif dumbbell seated biceps curl (on stability ball) 1237 forearms 667 667 dumbbell 667 3923 Repeat for the desired number of repetitions. 667
668 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif dumbbell seated biceps curl to shoulder press 1238 shoulders 668 668 dumbbell 668 3924 Sit on a bench with your back straight and feet flat on the ground. 668
668 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif dumbbell seated biceps curl to shoulder press 1238 shoulders 668 668 dumbbell 668 3925 Hold a dumbbell in each hand with your palms facing forward and arms fully extended. 668
668 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif dumbbell seated biceps curl to shoulder press 1238 shoulders 668 668 dumbbell 668 3926 Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders. 668
668 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif dumbbell seated biceps curl to shoulder press 1238 shoulders 668 668 dumbbell 668 3927 Once your forearms are vertical, rotate your wrists so that your palms are facing forward. 668
668 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif dumbbell seated biceps curl to shoulder press 1238 shoulders 668 668 dumbbell 668 3928 Press the dumbbells overhead until your arms are fully extended. 668
668 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif dumbbell seated biceps curl to shoulder press 1238 shoulders 668 668 dumbbell 668 3929 Lower the dumbbells back down to the starting position by reversing the movement. 668
668 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif dumbbell seated biceps curl to shoulder press 1238 shoulders 668 668 dumbbell 668 3930 Repeat for the desired number of repetitions. 668
669 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif dumbbell seated calf raise 1239 hamstrings 669 669 dumbbell 669 3931 Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. 669
669 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif dumbbell seated calf raise 1239 hamstrings 669 669 dumbbell 669 3932 Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge. 669
669 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif dumbbell seated calf raise 1239 hamstrings 669 669 dumbbell 669 3933 Hold onto the dumbbell for stability. 669
669 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif dumbbell seated calf raise 1239 hamstrings 669 669 dumbbell 669 3934 Raise your heels as high as possible, lifting your body weight onto the balls of your feet. 669
669 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif dumbbell seated calf raise 1239 hamstrings 669 669 dumbbell 669 3935 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 669
669 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif dumbbell seated calf raise 1239 hamstrings 669 669 dumbbell 669 3936 Repeat for the desired number of repetitions. 669
670 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif dumbbell seated curl 1240 forearms 670 670 dumbbell 670 3937 Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward. 670
670 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif dumbbell seated curl 1240 forearms 670 670 dumbbell 670 3938 Keep your back straight and your elbows close to your torso. 670
670 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif dumbbell seated curl 1240 forearms 670 670 dumbbell 670 3939 Exhale and curl the dumbbells up towards your shoulders, contracting your biceps. 670
670 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif dumbbell seated curl 1240 forearms 670 670 dumbbell 670 3940 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 670
670 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif dumbbell seated curl 1240 forearms 670 670 dumbbell 670 3941 Repeat for the desired number of repetitions. 670
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1241 trapezius 671 671 dumbbell 671 3942 Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1242 biceps 671 671 dumbbell 671 3942 Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1241 trapezius 671 671 dumbbell 671 3943 Keep your back straight and core engaged. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1242 biceps 671 671 dumbbell 671 3943 Keep your back straight and core engaged. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1241 trapezius 671 671 dumbbell 671 3944 Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1242 biceps 671 671 dumbbell 671 3944 Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1241 trapezius 671 671 dumbbell 671 3945 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1242 biceps 671 671 dumbbell 671 3945 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1241 trapezius 671 671 dumbbell 671 3946 Repeat for the desired number of repetitions. 671
671 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif dumbbell seated front raise 1242 biceps 671 671 dumbbell 671 3946 Repeat for the desired number of repetitions. 671
672 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif dumbbell seated hammer curl 1243 forearms 672 672 dumbbell 672 3947 Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down. 672
672 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif dumbbell seated hammer curl 1243 forearms 672 672 dumbbell 672 3948 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 672
672 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif dumbbell seated hammer curl 1243 forearms 672 672 dumbbell 672 3949 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 672
672 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif dumbbell seated hammer curl 1243 forearms 672 672 dumbbell 672 3950 Hold the contracted position for a brief pause as you squeeze your biceps. 672
672 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif dumbbell seated hammer curl 1243 forearms 672 672 dumbbell 672 3951 Inhale and slowly begin to lower the dumbbells back to the starting position. 672
672 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif dumbbell seated hammer curl 1243 forearms 672 672 dumbbell 672 3952 Repeat for the desired number of repetitions. 672
673 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif dumbbell seated inner biceps curl 1244 forearms 673 673 dumbbell 673 3953 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. 673
673 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif dumbbell seated inner biceps curl 1244 forearms 673 673 dumbbell 673 3954 Rest your upper arms on your thighs, allowing the dumbbells to hang down. 673
673 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif dumbbell seated inner biceps curl 1244 forearms 673 673 dumbbell 673 3955 Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps. 673
673 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif dumbbell seated inner biceps curl 1244 forearms 673 673 dumbbell 673 3956 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 673
673 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif dumbbell seated inner biceps curl 1244 forearms 673 673 dumbbell 673 3957 Repeat for the desired number of repetitions. 673
674 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif dumbbell seated kickback 1245 shoulders 674 674 dumbbell 674 3958 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. 674
674 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif dumbbell seated kickback 1245 shoulders 674 674 dumbbell 674 3959 Bend your knees slightly and lean forward from your hips, keeping your back straight. 674
674 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif dumbbell seated kickback 1245 shoulders 674 674 dumbbell 674 3960 Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle. 674
674 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif dumbbell seated kickback 1245 shoulders 674 674 dumbbell 674 3961 Extend your arms straight back, squeezing your triceps at the top of the movement. 674
674 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif dumbbell seated kickback 1245 shoulders 674 674 dumbbell 674 3962 Pause for a moment, then slowly lower the dumbbells back to the starting position. 674
674 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif dumbbell seated kickback 1245 shoulders 674 674 dumbbell 674 3963 Repeat for the desired number of repetitions. 674
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1246 traps 675 675 dumbbell 675 3964 Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1247 upper back 675 675 dumbbell 675 3964 Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1246 traps 675 675 dumbbell 675 3965 Keep your back straight and core engaged. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1247 upper back 675 675 dumbbell 675 3965 Keep your back straight and core engaged. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1246 traps 675 675 dumbbell 675 3966 Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1247 upper back 675 675 dumbbell 675 3966 Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1246 traps 675 675 dumbbell 675 3967 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1247 upper back 675 675 dumbbell 675 3967 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1246 traps 675 675 dumbbell 675 3968 Repeat for the desired number of repetitions. 675
675 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif dumbbell seated lateral raise 1247 upper back 675 675 dumbbell 675 3968 Repeat for the desired number of repetitions. 675
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1248 traps 676 676 dumbbell 676 3969 Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1249 triceps 676 676 dumbbell 676 3969 Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1248 traps 676 676 dumbbell 676 3970 Keep your back straight and core engaged. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1249 triceps 676 676 dumbbell 676 3970 Keep your back straight and core engaged. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1248 traps 676 676 dumbbell 676 3971 Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1249 triceps 676 676 dumbbell 676 3971 Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1248 traps 676 676 dumbbell 676 3972 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1249 triceps 676 676 dumbbell 676 3972 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1248 traps 676 676 dumbbell 676 3973 Repeat for the desired number of repetitions. 676
676 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif dumbbell seated lateral raise v. 2 1249 triceps 676 676 dumbbell 676 3973 Repeat for the desired number of repetitions. 676
677 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif dumbbell seated neutral wrist curl 1250 forearms 677 677 dumbbell 677 3974 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other. 677
677 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif dumbbell seated neutral wrist curl 1250 forearms 677 677 dumbbell 677 3975 Rest your forearms on your thighs, allowing the dumbbells to hang down. 677
677 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif dumbbell seated neutral wrist curl 1250 forearms 677 677 dumbbell 677 3976 Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders. 677
677 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif dumbbell seated neutral wrist curl 1250 forearms 677 677 dumbbell 677 3977 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 677
677 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif dumbbell seated neutral wrist curl 1250 forearms 677 677 dumbbell 677 3978 Repeat for the desired number of repetitions. 677
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1251 forearms 678 678 dumbbell 678 3979 Sit on an exercise ball with your feet flat on the ground and your back straight. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1252 shoulders 678 678 dumbbell 678 3979 Sit on an exercise ball with your feet flat on the ground and your back straight. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1251 forearms 678 678 dumbbell 678 3980 Hold a dumbbell in one hand with your palm facing up and your arm fully extended. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1252 shoulders 678 678 dumbbell 678 3980 Hold a dumbbell in one hand with your palm facing up and your arm fully extended. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1251 forearms 678 678 dumbbell 678 3981 Place your other hand on your hip for stability. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1252 shoulders 678 678 dumbbell 678 3981 Place your other hand on your hip for stability. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1251 forearms 678 678 dumbbell 678 3982 Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1252 shoulders 678 678 dumbbell 678 3982 Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1251 forearms 678 678 dumbbell 678 3983 Pause for a moment at the top of the movement, squeezing your bicep. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1252 shoulders 678 678 dumbbell 678 3983 Pause for a moment at the top of the movement, squeezing your bicep. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1251 forearms 678 678 dumbbell 678 3984 Slowly lower the dumbbell back to the starting position. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1252 shoulders 678 678 dumbbell 678 3984 Slowly lower the dumbbell back to the starting position. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1251 forearms 678 678 dumbbell 678 3985 Repeat for the desired number of repetitions. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1252 shoulders 678 678 dumbbell 678 3985 Repeat for the desired number of repetitions. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1251 forearms 678 678 dumbbell 678 3986 Switch arms and repeat the exercise. 678
678 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif dumbbell seated one arm bicep curl on exercise ball with leg raised 1252 shoulders 678 678 dumbbell 678 3986 Switch arms and repeat the exercise. 678
679 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif dumbbell seated one arm kickback 1253 shoulders 679 679 dumbbell 679 3987 Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand. 679
679 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif dumbbell seated one arm kickback 1253 shoulders 679 679 dumbbell 679 3988 Bend your torso forward at the waist, keeping your back straight and parallel to the ground. 679
679 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif dumbbell seated one arm kickback 1253 shoulders 679 679 dumbbell 679 3989 Extend your arm straight back, keeping your elbow close to your body. 679
679 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif dumbbell seated one arm kickback 1253 shoulders 679 679 dumbbell 679 3990 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 679
679 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif dumbbell seated one arm kickback 1253 shoulders 679 679 dumbbell 679 3991 Repeat for the desired number of repetitions, then switch arms. 679
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1254 shoulders 680 680 dumbbell 680 3992 Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1255 biceps 680 680 dumbbell 680 3992 Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1254 shoulders 680 680 dumbbell 680 3993 Raise the dumbbell up to shoulder height, keeping your elbow close to your body. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1255 biceps 680 680 dumbbell 680 3993 Raise the dumbbell up to shoulder height, keeping your elbow close to your body. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1254 shoulders 680 680 dumbbell 680 3994 Rotate your forearm outward, away from your body, while keeping your upper arm stationary. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1255 biceps 680 680 dumbbell 680 3994 Rotate your forearm outward, away from your body, while keeping your upper arm stationary. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1254 shoulders 680 680 dumbbell 680 3995 Pause for a moment at the top, then slowly rotate your forearm back to the starting position. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1255 biceps 680 680 dumbbell 680 3995 Pause for a moment at the top, then slowly rotate your forearm back to the starting position. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1254 shoulders 680 680 dumbbell 680 3996 Repeat for the desired number of repetitions, then switch to the other arm. 680
680 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif dumbbell seated one arm rotate 1255 biceps 680 680 dumbbell 680 3996 Repeat for the desired number of repetitions, then switch to the other arm. 680
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1256 hamstrings 681 681 dumbbell 681 3997 Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1257 glutes 681 681 dumbbell 681 3997 Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1256 hamstrings 681 681 dumbbell 681 3998 Extend your left leg straight out in front of you, keeping your foot flexed. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1257 glutes 681 681 dumbbell 681 3998 Extend your left leg straight out in front of you, keeping your foot flexed. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1256 hamstrings 681 681 dumbbell 681 3999 Place the ball of your right foot on an elevated surface, such as a step or weight plate. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1257 glutes 681 681 dumbbell 681 3999 Place the ball of your right foot on an elevated surface, such as a step or weight plate. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1256 hamstrings 681 681 dumbbell 681 4000 Using your calf muscles, raise your right heel as high as possible. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1257 glutes 681 681 dumbbell 681 4000 Using your calf muscles, raise your right heel as high as possible. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1256 hamstrings 681 681 dumbbell 681 4001 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1257 glutes 681 681 dumbbell 681 4001 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1256 hamstrings 681 681 dumbbell 681 4002 Repeat for the desired number of repetitions, then switch legs. 681
681 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif dumbbell seated one leg calf raise 1257 glutes 681 681 dumbbell 681 4002 Repeat for the desired number of repetitions, then switch legs. 681
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1258 hamstrings 682 682 dumbbell 682 4003 Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1259 glutes 682 682 dumbbell 682 4003 Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1258 hamstrings 682 682 dumbbell 682 4004 Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1259 glutes 682 682 dumbbell 682 4004 Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1258 hamstrings 682 682 dumbbell 682 4005 Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1259 glutes 682 682 dumbbell 682 4005 Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1258 hamstrings 682 682 dumbbell 682 4006 Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1259 glutes 682 682 dumbbell 682 4006 Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1258 hamstrings 682 682 dumbbell 682 4007 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1259 glutes 682 682 dumbbell 682 4007 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1258 hamstrings 682 682 dumbbell 682 4008 Repeat for the desired number of repetitions, then switch to the other leg. 682
682 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif dumbbell seated one leg calf raise - hammer grip 1259 glutes 682 682 dumbbell 682 4008 Repeat for the desired number of repetitions, then switch to the other leg. 682
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1260 hamstrings 683 683 dumbbell 683 4009 Sit on a bench or chair with your back straight and your feet flat on the ground. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1261 glutes 683 683 dumbbell 683 4009 Sit on a bench or chair with your back straight and your feet flat on the ground. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1260 hamstrings 683 683 dumbbell 683 4010 Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1261 glutes 683 683 dumbbell 683 4010 Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1260 hamstrings 683 683 dumbbell 683 4011 Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1261 glutes 683 683 dumbbell 683 4011 Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1260 hamstrings 683 683 dumbbell 683 4012 Raise your heel as high as possible by pushing through the ball of your foot. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1261 glutes 683 683 dumbbell 683 4012 Raise your heel as high as possible by pushing through the ball of your foot. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1260 hamstrings 683 683 dumbbell 683 4013 Pause for a moment at the top, then slowly lower your heel back down. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1261 glutes 683 683 dumbbell 683 4013 Pause for a moment at the top, then slowly lower your heel back down. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1260 hamstrings 683 683 dumbbell 683 4014 Repeat for the desired number of repetitions, then switch legs and repeat. 683
683 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif dumbbell seated one leg calf raise - palm up 1261 glutes 683 683 dumbbell 683 4014 Repeat for the desired number of repetitions, then switch legs and repeat. 683
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1262 biceps 684 684 dumbbell 684 4015 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1263 shoulders 684 684 dumbbell 684 4015 Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1262 biceps 684 684 dumbbell 684 4016 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1263 shoulders 684 684 dumbbell 684 4016 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1262 biceps 684 684 dumbbell 684 4017 Slowly curl your wrists upward, squeezing your forearms at the top of the movement. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1263 shoulders 684 684 dumbbell 684 4017 Slowly curl your wrists upward, squeezing your forearms at the top of the movement. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1262 biceps 684 684 dumbbell 684 4018 Pause for a moment, then lower your wrists back down to the starting position. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1263 shoulders 684 684 dumbbell 684 4018 Pause for a moment, then lower your wrists back down to the starting position. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1262 biceps 684 684 dumbbell 684 4019 Repeat for the desired number of repetitions. 684
684 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif dumbbell seated palms up wrist curl 1263 shoulders 684 684 dumbbell 684 4019 Repeat for the desired number of repetitions. 684
685 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif dumbbell seated preacher curl 1264 forearms 685 685 dumbbell 685 4020 Sit on a preacher curl bench with your feet flat on the floor. 685
685 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif dumbbell seated preacher curl 1264 forearms 685 685 dumbbell 685 4021 Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad. 685
685 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif dumbbell seated preacher curl 1264 forearms 685 685 dumbbell 685 4022 Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. 685
685 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif dumbbell seated preacher curl 1264 forearms 685 685 dumbbell 685 4023 Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position. 685
685 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif dumbbell seated preacher curl 1264 forearms 685 685 dumbbell 685 4024 Repeat for the desired number of repetitions, then switch arms. 685
686 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif dumbbell seated revers grip concentration curl 1265 forearms 686 686 dumbbell 686 4025 Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. 686
686 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif dumbbell seated revers grip concentration curl 1265 forearms 686 686 dumbbell 686 4026 Rest your elbow on the inside of your thigh, just above the knee. 686
686 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif dumbbell seated revers grip concentration curl 1265 forearms 686 686 dumbbell 686 4027 Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder. 686
686 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif dumbbell seated revers grip concentration curl 1265 forearms 686 686 dumbbell 686 4028 Pause for a moment at the top, squeezing your biceps. 686
686 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif dumbbell seated revers grip concentration curl 1265 forearms 686 686 dumbbell 686 4029 Inhale and slowly lower the dumbbell back to the starting position. 686
686 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif dumbbell seated revers grip concentration curl 1265 forearms 686 686 dumbbell 686 4030 Repeat for the desired number of repetitions, then switch arms. 686
687 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif dumbbell seated reverse grip one arm overhead tricep extension 1266 shoulders 687 687 dumbbell 687 4031 Sit on a bench with your back straight and feet flat on the ground. 687
687 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif dumbbell seated reverse grip one arm overhead tricep extension 1266 shoulders 687 687 dumbbell 687 4032 Hold a dumbbell with an underhand grip and extend your arm straight up overhead. 687
687 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif dumbbell seated reverse grip one arm overhead tricep extension 1266 shoulders 687 687 dumbbell 687 4033 Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary. 687
687 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif dumbbell seated reverse grip one arm overhead tricep extension 1266 shoulders 687 687 dumbbell 687 4034 Pause for a moment, then extend your arm back up to the starting position. 687
687 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif dumbbell seated reverse grip one arm overhead tricep extension 1266 shoulders 687 687 dumbbell 687 4035 Repeat for the desired number of repetitions, then switch arms. 687
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1267 triceps 688 688 dumbbell 688 4036 Sit on a bench with a dumbbell in each hand, resting on your thighs. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1268 upper back 688 688 dumbbell 688 4036 Sit on a bench with a dumbbell in each hand, resting on your thighs. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1267 triceps 688 688 dumbbell 688 4037 Raise the dumbbells to shoulder height, palms facing forward. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1268 upper back 688 688 dumbbell 688 4037 Raise the dumbbells to shoulder height, palms facing forward. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1267 triceps 688 688 dumbbell 688 4038 Press the dumbbells upward until your arms are fully extended overhead. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1268 upper back 688 688 dumbbell 688 4038 Press the dumbbells upward until your arms are fully extended overhead. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1267 triceps 688 688 dumbbell 688 4039 Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1268 upper back 688 688 dumbbell 688 4039 Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1267 triceps 688 688 dumbbell 688 4040 Repeat for the desired number of repetitions. 688
688 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif dumbbell seated shoulder press 1268 upper back 688 688 dumbbell 688 4040 Repeat for the desired number of repetitions. 688
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1269 triceps 689 689 dumbbell 689 4041 Sit on a bench with a dumbbell in each hand, palms facing inward. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1270 upper back 689 689 dumbbell 689 4041 Sit on a bench with a dumbbell in each hand, palms facing inward. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1269 triceps 689 689 dumbbell 689 4042 Raise the dumbbells to shoulder height, elbows bent and palms facing forward. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1270 upper back 689 689 dumbbell 689 4042 Raise the dumbbells to shoulder height, elbows bent and palms facing forward. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1269 triceps 689 689 dumbbell 689 4043 Press the dumbbells upward until your arms are fully extended overhead. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1270 upper back 689 689 dumbbell 689 4043 Press the dumbbells upward until your arms are fully extended overhead. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1269 triceps 689 689 dumbbell 689 4044 Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1270 upper back 689 689 dumbbell 689 4044 Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1269 triceps 689 689 dumbbell 689 4045 Repeat for the desired number of repetitions. 689
689 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif dumbbell seated shoulder press (parallel grip) 1270 upper back 689 689 dumbbell 689 4045 Repeat for the desired number of repetitions. 689
690 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif dumbbell seated triceps extension 1271 shoulders 690 690 dumbbell 690 4046 Sit on a bench with your back straight and feet flat on the ground. 690
690 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif dumbbell seated triceps extension 1271 shoulders 690 690 dumbbell 690 4047 Hold a dumbbell with both hands and extend your arms straight up overhead. 690
690 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif dumbbell seated triceps extension 1271 shoulders 690 690 dumbbell 690 4048 Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears. 690
690 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif dumbbell seated triceps extension 1271 shoulders 690 690 dumbbell 690 4049 Pause for a moment, then straighten your arms and return to the starting position. 690
690 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif dumbbell seated triceps extension 1271 shoulders 690 690 dumbbell 690 4050 Repeat for the desired number of repetitions. 690
691 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif dumbbell shrug 1272 shoulders 691 691 dumbbell 691 4051 Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. 691
691 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif dumbbell shrug 1272 shoulders 691 691 dumbbell 691 4052 Keep your arms straight and let the dumbbells hang by your sides. 691
691 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif dumbbell shrug 1272 shoulders 691 691 dumbbell 691 4053 Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders. 691
691 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif dumbbell shrug 1272 shoulders 691 691 dumbbell 691 4054 Hold the contraction for a second, then slowly lower your shoulders back down to the starting position. 691
691 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif dumbbell shrug 1272 shoulders 691 691 dumbbell 691 4055 Repeat for the desired number of repetitions. 691
692 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side bend.gif dumbbell side bend 1273 obliques 692 692 dumbbell 692 4056 Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, letting it hang down by your side. 692
692 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side bend.gif dumbbell side bend 1273 obliques 692 692 dumbbell 692 4057 Keeping your back straight and your core engaged, slowly bend sideways at the waist towards the opposite side of the dumbbell, lowering the weight as far as you comfortably can. 692
692 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side bend.gif dumbbell side bend 1273 obliques 692 692 dumbbell 692 4058 Pause for a moment, then slowly return to the starting position. 692
692 waist C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side bend.gif dumbbell side bend 1273 obliques 692 692 dumbbell 692 4059 Repeat for the desired number of repetitions, then switch sides and repeat. 692
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1274 trapezius 693 693 dumbbell 693 4060 Lie on your side with your legs extended and your head supported by your arm. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1275 rhomboids 693 693 dumbbell 693 4060 Lie on your side with your legs extended and your head supported by your arm. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1274 trapezius 693 693 dumbbell 693 4061 Hold a dumbbell in your top hand with your palm facing down. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1275 rhomboids 693 693 dumbbell 693 4061 Hold a dumbbell in your top hand with your palm facing down. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1274 trapezius 693 693 dumbbell 693 4062 Keeping your arm straight, raise the dumbbell up to shoulder height. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1275 rhomboids 693 693 dumbbell 693 4062 Keeping your arm straight, raise the dumbbell up to shoulder height. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1274 trapezius 693 693 dumbbell 693 4063 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1275 rhomboids 693 693 dumbbell 693 4063 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1274 trapezius 693 693 dumbbell 693 4064 Repeat for the desired number of repetitions, then switch sides. 693
693 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif dumbbell side lying one hand raise 1275 rhomboids 693 693 dumbbell 693 4064 Repeat for the desired number of repetitions, then switch sides. 693
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1276 shoulders 694 694 dumbbell 694 4065 Start by lying on your side with your legs extended and stacked on top of each other. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1277 core 694 694 dumbbell 694 4065 Start by lying on your side with your legs extended and stacked on top of each other. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1276 shoulders 694 694 dumbbell 694 4066 Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1277 core 694 694 dumbbell 694 4066 Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1276 shoulders 694 694 dumbbell 694 4067 Hold a dumbbell in your top hand, with your arm extended straight down towards the ground. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1277 core 694 694 dumbbell 694 4067 Hold a dumbbell in your top hand, with your arm extended straight down towards the ground. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1276 shoulders 694 694 dumbbell 694 4068 Engage your core and lift your hips off the ground, creating a straight line from your head to your heels. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1277 core 694 694 dumbbell 694 4068 Engage your core and lift your hips off the ground, creating a straight line from your head to your heels. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1276 shoulders 694 694 dumbbell 694 4069 While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1277 core 694 694 dumbbell 694 4069 While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1276 shoulders 694 694 dumbbell 694 4070 Lower the dumbbell back down to the starting position. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1277 core 694 694 dumbbell 694 4070 Lower the dumbbell back down to the starting position. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1276 shoulders 694 694 dumbbell 694 4071 Repeat for the desired number of repetitions, then switch sides. 694
694 back C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif dumbbell side plank with rear fly 1277 core 694 694 dumbbell 694 4071 Repeat for the desired number of repetitions, then switch sides. 694
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1278 traps 695 695 dumbbell 695 4072 Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1279 core 695 695 dumbbell 695 4072 Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1278 traps 695 695 dumbbell 695 4073 Raise the dumbbell overhead, fully extending your arm. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1279 core 695 695 dumbbell 695 4073 Raise the dumbbell overhead, fully extending your arm. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1278 traps 695 695 dumbbell 695 4074 Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1279 core 695 695 dumbbell 695 4074 Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1278 traps 695 695 dumbbell 695 4075 Continue walking for the desired distance or time. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1279 core 695 695 dumbbell 695 4075 Continue walking for the desired distance or time. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1278 traps 695 695 dumbbell 695 4076 Switch hands and repeat the exercise. 695
695 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif dumbbell single arm overhead carry 1279 core 695 695 dumbbell 695 4076 Switch hands and repeat the exercise. 695
696 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif dumbbell single leg calf raise 1280 ankles 696 696 dumbbell 696 4077 Stand on the edge of a step or platform with your heels hanging off and your toes on the step. 696
696 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif dumbbell single leg calf raise 1280 ankles 696 696 dumbbell 696 4078 Hold a dumbbell in one hand and place your other hand on a wall or railing for support. 696
696 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif dumbbell single leg calf raise 1280 ankles 696 696 dumbbell 696 4079 Raise your heel as high as possible, lifting your body up onto your toes. 696
696 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif dumbbell single leg calf raise 1280 ankles 696 696 dumbbell 696 4080 Pause for a moment at the top, then slowly lower your heel back down below the step. 696
696 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif dumbbell single leg calf raise 1280 ankles 696 696 dumbbell 696 4081 Repeat for the desired number of repetitions, then switch to the other leg. 696
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1281 hamstrings 697 697 dumbbell 697 4082 Stand with your feet hip-width apart, holding a dumbbell in your right hand. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1282 lower back 697 697 dumbbell 697 4082 Stand with your feet hip-width apart, holding a dumbbell in your right hand. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1281 hamstrings 697 697 dumbbell 697 4083 Shift your weight onto your left leg and lift your right foot slightly off the ground. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1282 lower back 697 697 dumbbell 697 4083 Shift your weight onto your left leg and lift your right foot slightly off the ground. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1281 hamstrings 697 697 dumbbell 697 4084 Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1282 lower back 697 697 dumbbell 697 4084 Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1281 hamstrings 697 697 dumbbell 697 4085 At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1282 lower back 697 697 dumbbell 697 4085 At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1281 hamstrings 697 697 dumbbell 697 4086 Lower the dumbbell until your torso and right leg are parallel to the ground. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1282 lower back 697 697 dumbbell 697 4086 Lower the dumbbell until your torso and right leg are parallel to the ground. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1281 hamstrings 697 697 dumbbell 697 4087 Pause for a moment, then engage your glutes and hamstrings to return to the starting position. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1282 lower back 697 697 dumbbell 697 4087 Pause for a moment, then engage your glutes and hamstrings to return to the starting position. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1281 hamstrings 697 697 dumbbell 697 4088 Repeat for the desired number of repetitions, then switch sides. 697
697 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif dumbbell single leg deadlift 1282 lower back 697 697 dumbbell 697 4088 Repeat for the desired number of repetitions, then switch sides. 697
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1283 hamstrings 698 698 dumbbell 698 4089 Stand with your feet hip-width apart, holding a dumbbell in your right hand. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1284 lower back 698 698 dumbbell 698 4089 Stand with your feet hip-width apart, holding a dumbbell in your right hand. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1283 hamstrings 698 698 dumbbell 698 4090 Place your left foot on a stepbox or elevated surface behind you. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1284 lower back 698 698 dumbbell 698 4090 Place your left foot on a stepbox or elevated surface behind you. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1283 hamstrings 698 698 dumbbell 698 4091 Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1284 lower back 698 698 dumbbell 698 4091 Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1283 hamstrings 698 698 dumbbell 698 4092 As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1284 lower back 698 698 dumbbell 698 4092 As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1283 hamstrings 698 698 dumbbell 698 4093 Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1284 lower back 698 698 dumbbell 698 4093 Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1283 hamstrings 698 698 dumbbell 698 4094 Repeat for the desired number of repetitions, then switch sides. 698
698 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif dumbbell single leg deadlift with stepbox support 1284 lower back 698 698 dumbbell 698 4094 Repeat for the desired number of repetitions, then switch sides. 698
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1285 glutes 699 699 dumbbell 699 4095 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1286 hamstrings 699 699 dumbbell 699 4095 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1287 calves 699 699 dumbbell 699 4095 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1285 glutes 699 699 dumbbell 699 4096 Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1286 hamstrings 699 699 dumbbell 699 4096 Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1287 calves 699 699 dumbbell 699 4096 Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1285 glutes 699 699 dumbbell 699 4097 Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1286 hamstrings 699 699 dumbbell 699 4097 Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1287 calves 699 699 dumbbell 699 4097 Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1285 glutes 699 699 dumbbell 699 4098 Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1286 hamstrings 699 699 dumbbell 699 4098 Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1287 calves 699 699 dumbbell 699 4098 Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1285 glutes 699 699 dumbbell 699 4099 Repeat for the desired number of repetitions, then switch legs and repeat. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1286 hamstrings 699 699 dumbbell 699 4099 Repeat for the desired number of repetitions, then switch legs and repeat. 699
699 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif dumbbell single leg split squat 1287 calves 699 699 dumbbell 699 4099 Repeat for the desired number of repetitions, then switch legs and repeat. 699
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1288 quadriceps 700 700 dumbbell 700 4100 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1289 hamstrings 700 700 dumbbell 700 4100 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1290 calves 700 700 dumbbell 700 4100 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1288 quadriceps 700 700 dumbbell 700 4101 Extend one leg forward and keep it off the ground throughout the exercise. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1289 hamstrings 700 700 dumbbell 700 4101 Extend one leg forward and keep it off the ground throughout the exercise. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1290 calves 700 700 dumbbell 700 4101 Extend one leg forward and keep it off the ground throughout the exercise. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1288 quadriceps 700 700 dumbbell 700 4102 Bend your standing leg and lower your body down as if sitting back into a chair. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1289 hamstrings 700 700 dumbbell 700 4102 Bend your standing leg and lower your body down as if sitting back into a chair. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1290 calves 700 700 dumbbell 700 4102 Bend your standing leg and lower your body down as if sitting back into a chair. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1288 quadriceps 700 700 dumbbell 700 4103 Keep your chest up and your back straight. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1289 hamstrings 700 700 dumbbell 700 4103 Keep your chest up and your back straight. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1290 calves 700 700 dumbbell 700 4103 Keep your chest up and your back straight. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1288 quadriceps 700 700 dumbbell 700 4104 Pause for a moment at the bottom, then push through your heel to return to the starting position. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1289 hamstrings 700 700 dumbbell 700 4104 Pause for a moment at the bottom, then push through your heel to return to the starting position. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1290 calves 700 700 dumbbell 700 4104 Pause for a moment at the bottom, then push through your heel to return to the starting position. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1288 quadriceps 700 700 dumbbell 700 4105 Repeat for the desired number of repetitions, then switch legs. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1289 hamstrings 700 700 dumbbell 700 4105 Repeat for the desired number of repetitions, then switch legs. 700
700 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif dumbbell single leg squat 1290 calves 700 700 dumbbell 700 4105 Repeat for the desired number of repetitions, then switch legs. 700
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1291 quadriceps 701 701 dumbbell 701 4106 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1292 hamstrings 701 701 dumbbell 701 4106 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1293 calves 701 701 dumbbell 701 4106 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1291 quadriceps 701 701 dumbbell 701 4107 Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1292 hamstrings 701 701 dumbbell 701 4107 Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1293 calves 701 701 dumbbell 701 4107 Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1291 quadriceps 701 701 dumbbell 701 4108 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1292 hamstrings 701 701 dumbbell 701 4108 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1293 calves 701 701 dumbbell 701 4108 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1291 quadriceps 701 701 dumbbell 701 4109 Pause for a moment at the bottom, then push through your heels to return to the starting position. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1292 hamstrings 701 701 dumbbell 701 4109 Pause for a moment at the bottom, then push through your heels to return to the starting position. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1293 calves 701 701 dumbbell 701 4109 Pause for a moment at the bottom, then push through your heels to return to the starting position. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1291 quadriceps 701 701 dumbbell 701 4110 Repeat for the desired number of repetitions. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1292 hamstrings 701 701 dumbbell 701 4110 Repeat for the desired number of repetitions. 701
701 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif dumbbell squat 1293 calves 701 701 dumbbell 701 4110 Repeat for the desired number of repetitions. 701
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4111 Stand up straight with a dumbbell in each hand, palms facing your body. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4111 Stand up straight with a dumbbell in each hand, palms facing your body. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4112 Keep your elbows close to your torso and your back straight. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4112 Keep your elbows close to your torso and your back straight. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4113 Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4113 Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4114 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4114 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4115 Inhale and slowly lower the dumbbell back to the starting position. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4115 Inhale and slowly lower the dumbbell back to the starting position. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4116 Repeat the curl with your left hand. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4116 Repeat the curl with your left hand. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4117 After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4117 After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4118 Extend your arm fully and hold for a moment at the top. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4118 Extend your arm fully and hold for a moment at the top. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4119 Inhale and slowly lower the dumbbell back to the starting position. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4119 Inhale and slowly lower the dumbbell back to the starting position. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4120 Repeat the press with your left hand. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4120 Repeat the press with your left hand. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1294 forearms 702 702 dumbbell 702 4121 Continue alternating between curls and presses for the desired number of repetitions. 702
702 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif dumbbell standing alternate hammer curl and press 1295 shoulders 702 702 dumbbell 702 4121 Continue alternating between curls and presses for the desired number of repetitions. 702
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1296 triceps 703 703 dumbbell 703 4122 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1297 core 703 703 dumbbell 703 4122 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1296 triceps 703 703 dumbbell 703 4123 Press one dumbbell overhead, fully extending your arm. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1297 core 703 703 dumbbell 703 4123 Press one dumbbell overhead, fully extending your arm. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1296 triceps 703 703 dumbbell 703 4124 Lower the dumbbell back to shoulder level. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1297 core 703 703 dumbbell 703 4124 Lower the dumbbell back to shoulder level. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1296 triceps 703 703 dumbbell 703 4125 Repeat with the other arm. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1297 core 703 703 dumbbell 703 4125 Repeat with the other arm. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1296 triceps 703 703 dumbbell 703 4126 Continue alternating arms for the desired number of repetitions. 703
703 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif dumbbell standing alternate overhead press 1297 core 703 703 dumbbell 703 4126 Continue alternating arms for the desired number of repetitions. 703
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1298 traps 704 704 dumbbell 704 4127 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1299 forearms 704 704 dumbbell 704 4127 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1298 traps 704 704 dumbbell 704 4128 Keep your back straight and your core engaged. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1299 forearms 704 704 dumbbell 704 4128 Keep your back straight and your core engaged. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1298 traps 704 704 dumbbell 704 4129 Raise one dumbbell to the side, keeping your arm straight and your palm facing down. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1299 forearms 704 704 dumbbell 704 4129 Raise one dumbbell to the side, keeping your arm straight and your palm facing down. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1298 traps 704 704 dumbbell 704 4130 Continue lifting until your arm is parallel to the ground. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1299 forearms 704 704 dumbbell 704 4130 Continue lifting until your arm is parallel to the ground. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1298 traps 704 704 dumbbell 704 4131 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1299 forearms 704 704 dumbbell 704 4131 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1298 traps 704 704 dumbbell 704 4132 Repeat with the other arm. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1299 forearms 704 704 dumbbell 704 4132 Repeat with the other arm. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1298 traps 704 704 dumbbell 704 4133 Alternate between arms for the desired number of repetitions. 704
704 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif dumbbell standing alternate raise 1299 forearms 704 704 dumbbell 704 4133 Alternate between arms for the desired number of repetitions. 704
705 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif dumbbell standing alternating tricep kickback 1300 shoulders 705 705 dumbbell 705 4134 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 705
705 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif dumbbell standing alternating tricep kickback 1300 shoulders 705 705 dumbbell 705 4135 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 705
705 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif dumbbell standing alternating tricep kickback 1300 shoulders 705 705 dumbbell 705 4136 Extend your arms straight back, keeping your elbows close to your body. 705
705 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif dumbbell standing alternating tricep kickback 1300 shoulders 705 705 dumbbell 705 4137 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 705
705 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif dumbbell standing alternating tricep kickback 1300 shoulders 705 705 dumbbell 705 4138 Repeat with the other arm, alternating sides with each repetition. 705
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1301 triceps 706 706 dumbbell 706 4139 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1302 forearms 706 706 dumbbell 706 4139 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1301 triceps 706 706 dumbbell 706 4140 Extend your arms straight out to the sides at shoulder height, palms facing down. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1302 forearms 706 706 dumbbell 706 4140 Extend your arms straight out to the sides at shoulder height, palms facing down. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1301 triceps 706 706 dumbbell 706 4141 Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1302 forearms 706 706 dumbbell 706 4141 Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1301 triceps 706 706 dumbbell 706 4142 Continue the circular motion, bringing the dumbbells back down to the starting position. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1302 forearms 706 706 dumbbell 706 4142 Continue the circular motion, bringing the dumbbells back down to the starting position. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1301 triceps 706 706 dumbbell 706 4143 Repeat for the desired number of repetitions. 706
706 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif dumbbell standing around world 1302 forearms 706 706 dumbbell 706 4143 Repeat for the desired number of repetitions. 706
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1303 shoulders 707 707 dumbbell 707 4144 Stand with your feet shoulder-width apart and hold a dumbbell in one hand. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1304 back 707 707 dumbbell 707 4144 Stand with your feet shoulder-width apart and hold a dumbbell in one hand. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1303 shoulders 707 707 dumbbell 707 4145 Bend forward at the waist, keeping your back straight and parallel to the ground. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1304 back 707 707 dumbbell 707 4145 Bend forward at the waist, keeping your back straight and parallel to the ground. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1303 shoulders 707 707 dumbbell 707 4146 Extend your arm straight back, keeping your elbow close to your body. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1304 back 707 707 dumbbell 707 4146 Extend your arm straight back, keeping your elbow close to your body. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1303 shoulders 707 707 dumbbell 707 4147 Slowly lower the dumbbell back to the starting position. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1304 back 707 707 dumbbell 707 4147 Slowly lower the dumbbell back to the starting position. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1303 shoulders 707 707 dumbbell 707 4148 Repeat for the desired number of repetitions, then switch arms. 707
707 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif dumbbell standing bent over one arm triceps extension 1304 back 707 707 dumbbell 707 4148 Repeat for the desired number of repetitions, then switch arms. 707
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1305 shoulders 708 708 dumbbell 708 4149 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1306 back 708 708 dumbbell 708 4149 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1305 shoulders 708 708 dumbbell 708 4150 Bend forward at the waist, keeping your back straight and your knees slightly bent. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1306 back 708 708 dumbbell 708 4150 Bend forward at the waist, keeping your back straight and your knees slightly bent. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1305 shoulders 708 708 dumbbell 708 4151 Extend your arms straight back, keeping your elbows close to your body. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1306 back 708 708 dumbbell 708 4151 Extend your arms straight back, keeping your elbows close to your body. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1305 shoulders 708 708 dumbbell 708 4152 Slowly lower the dumbbells back down to the starting position. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1306 back 708 708 dumbbell 708 4152 Slowly lower the dumbbells back down to the starting position. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1305 shoulders 708 708 dumbbell 708 4153 Repeat for the desired number of repetitions. 708
708 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif dumbbell standing bent over two arm triceps extension 1306 back 708 708 dumbbell 708 4153 Repeat for the desired number of repetitions. 708
709 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif dumbbell standing biceps curl 1307 forearms 709 709 dumbbell 709 4154 Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended. 709
709 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif dumbbell standing biceps curl 1307 forearms 709 709 dumbbell 709 4155 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 709
709 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif dumbbell standing biceps curl 1307 forearms 709 709 dumbbell 709 4156 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 709
709 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif dumbbell standing biceps curl 1307 forearms 709 709 dumbbell 709 4157 Hold the contracted position for a brief pause as you squeeze your biceps. 709
709 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif dumbbell standing biceps curl 1307 forearms 709 709 dumbbell 709 4158 Inhale and slowly begin to lower the dumbbells back to the starting position. 709
709 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif dumbbell standing biceps curl 1307 forearms 709 709 dumbbell 709 4159 Repeat for the desired number of repetitions. 709
710 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing calf raise.gif dumbbell standing calf raise 1308 ankles 710 710 dumbbell 710 4160 Stand with your feet shoulder-width apart, holding a dumbbell in each hand. 710
710 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing calf raise.gif dumbbell standing calf raise 1308 ankles 710 710 dumbbell 710 4161 Raise your heels off the ground as high as possible, using your calves. 710
710 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing calf raise.gif dumbbell standing calf raise 1308 ankles 710 710 dumbbell 710 4162 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 710
710 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing calf raise.gif dumbbell standing calf raise 1308 ankles 710 710 dumbbell 710 4163 Repeat for the desired number of repetitions. 710
711 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif dumbbell standing concentration curl 1309 forearms 711 711 dumbbell 711 4164 Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards. 711
711 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif dumbbell standing concentration curl 1309 forearms 711 711 dumbbell 711 4165 Place your opposite hand on your thigh for support. 711
711 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif dumbbell standing concentration curl 1309 forearms 711 711 dumbbell 711 4166 Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. 711
711 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif dumbbell standing concentration curl 1309 forearms 711 711 dumbbell 711 4167 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 711
711 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif dumbbell standing concentration curl 1309 forearms 711 711 dumbbell 711 4168 Hold the contracted position for a brief pause as you squeeze your biceps. 711
711 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif dumbbell standing concentration curl 1309 forearms 711 711 dumbbell 711 4169 Inhale and slowly lower the dumbbell back to the starting position. 711
711 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif dumbbell standing concentration curl 1309 forearms 711 711 dumbbell 711 4170 Repeat for the desired number of repetitions, then switch arms. 711
712 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif dumbbell standing front raise above head 1310 trapezius 712 712 dumbbell 712 4171 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 712
712 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif dumbbell standing front raise above head 1311 biceps 712 712 dumbbell 712 4171 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 712
712 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif dumbbell standing front raise above head 1310 trapezius 712 712 dumbbell 712 4172 Keep your arms straight and lift the dumbbells in front of you, raising them above your head. 712
712 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif dumbbell standing front raise above head 1311 biceps 712 712 dumbbell 712 4172 Keep your arms straight and lift the dumbbells in front of you, raising them above your head. 712
712 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif dumbbell standing front raise above head 1310 trapezius 712 712 dumbbell 712 4173 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 712
712 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif dumbbell standing front raise above head 1311 biceps 712 712 dumbbell 712 4173 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 712
712 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif dumbbell standing front raise above head 1310 trapezius 712 712 dumbbell 712 4174 Repeat for the desired number of repetitions. 712
712 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif dumbbell standing front raise above head 1311 biceps 712 712 dumbbell 712 4174 Repeat for the desired number of repetitions. 712
713 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif dumbbell standing inner biceps curl v. 2 1312 forearms 713 713 dumbbell 713 4175 Stand up straight with a dumbbell in each hand, palms facing your torso. 713
713 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif dumbbell standing inner biceps curl v. 2 1312 forearms 713 713 dumbbell 713 4176 Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. 713
713 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif dumbbell standing inner biceps curl v. 2 1312 forearms 713 713 dumbbell 713 4177 While holding your upper arms stationary, curl the weights while contracting your biceps. 713
713 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif dumbbell standing inner biceps curl v. 2 1312 forearms 713 713 dumbbell 713 4178 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 713
713 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif dumbbell standing inner biceps curl v. 2 1312 forearms 713 713 dumbbell 713 4179 Hold the contracted position for a brief pause as you squeeze your biceps. 713
713 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif dumbbell standing inner biceps curl v. 2 1312 forearms 713 713 dumbbell 713 4180 Slowly begin to bring the dumbbells back to the starting position as your breathe in. 713
713 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif dumbbell standing inner biceps curl v. 2 1312 forearms 713 713 dumbbell 713 4181 Repeat for the recommended amount of repetitions. 713
714 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif dumbbell standing kickback 1313 shoulders 714 714 dumbbell 714 4182 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 714
714 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif dumbbell standing kickback 1313 shoulders 714 714 dumbbell 714 4183 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 714
714 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif dumbbell standing kickback 1313 shoulders 714 714 dumbbell 714 4184 Extend your arms straight back, squeezing your triceps at the top of the movement. 714
714 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif dumbbell standing kickback 1313 shoulders 714 714 dumbbell 714 4185 Pause for a moment, then slowly lower the dumbbells back to the starting position. 714
714 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif dumbbell standing kickback 1313 shoulders 714 714 dumbbell 714 4186 Repeat for the desired number of repetitions. 714
715 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif dumbbell standing one arm concentration curl 1314 forearms 715 715 dumbbell 715 4187 Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up. 715
715 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif dumbbell standing one arm concentration curl 1314 forearms 715 715 dumbbell 715 4188 Place your free hand on your thigh for support. 715
715 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif dumbbell standing one arm concentration curl 1314 forearms 715 715 dumbbell 715 4189 Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. 715
715 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif dumbbell standing one arm concentration curl 1314 forearms 715 715 dumbbell 715 4190 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. 715
715 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif dumbbell standing one arm concentration curl 1314 forearms 715 715 dumbbell 715 4191 Hold the contracted position for a brief pause as you squeeze your biceps. 715
715 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif dumbbell standing one arm concentration curl 1314 forearms 715 715 dumbbell 715 4192 Inhale and slowly lower the dumbbell back to the starting position. 715
715 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif dumbbell standing one arm concentration curl 1314 forearms 715 715 dumbbell 715 4193 Repeat for the desired number of repetitions, then switch arms. 715
716 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif dumbbell standing one arm curl (over incline bench) 1315 forearms 716 716 dumbbell 716 4194 Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward. 716
716 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif dumbbell standing one arm curl (over incline bench) 1315 forearms 716 716 dumbbell 716 4195 Place your other hand on an incline bench for support. 716
716 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif dumbbell standing one arm curl (over incline bench) 1315 forearms 716 716 dumbbell 716 4196 Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. 716
716 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif dumbbell standing one arm curl (over incline bench) 1315 forearms 716 716 dumbbell 716 4197 Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position. 716
716 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif dumbbell standing one arm curl (over incline bench) 1315 forearms 716 716 dumbbell 716 4198 Repeat for the desired number of repetitions, then switch arms. 716
717 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif dumbbell standing one arm curl over incline bench 1316 forearms 717 717 dumbbell 717 4199 Stand with your feet shoulder-width apart, holding a dumbbell in one hand. 717
717 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif dumbbell standing one arm curl over incline bench 1316 forearms 717 717 dumbbell 717 4200 Place your other hand on an incline bench for support. 717
717 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif dumbbell standing one arm curl over incline bench 1316 forearms 717 717 dumbbell 717 4201 Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps. 717
717 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif dumbbell standing one arm curl over incline bench 1316 forearms 717 717 dumbbell 717 4202 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 717
717 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif dumbbell standing one arm curl over incline bench 1316 forearms 717 717 dumbbell 717 4203 Repeat for the desired number of repetitions, then switch arms. 717
718 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif dumbbell standing one arm extension 1317 shoulders 718 718 dumbbell 718 4204 Stand with your feet shoulder-width apart, holding a dumbbell in one hand. 718
718 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif dumbbell standing one arm extension 1317 shoulders 718 718 dumbbell 718 4205 Raise the dumbbell overhead, fully extending your arm. 718
718 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif dumbbell standing one arm extension 1317 shoulders 718 718 dumbbell 718 4206 Keep your upper arm close to your head and perpendicular to the ground. 718
718 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif dumbbell standing one arm extension 1317 shoulders 718 718 dumbbell 718 4207 Slowly lower the dumbbell behind your head, bending your elbow. 718
718 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif dumbbell standing one arm extension 1317 shoulders 718 718 dumbbell 718 4208 Pause for a moment, then raise the dumbbell back to the starting position. 718
718 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif dumbbell standing one arm extension 1317 shoulders 718 718 dumbbell 718 4209 Repeat for the desired number of repetitions. 718
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1318 triceps 719 719 dumbbell 719 4210 Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1319 core 719 719 dumbbell 719 4210 Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1318 triceps 719 719 dumbbell 719 4211 Engage your core and keep your back straight. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1319 core 719 719 dumbbell 719 4211 Engage your core and keep your back straight. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1318 triceps 719 719 dumbbell 719 4212 Press the dumbbell upwards until your arm is fully extended. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1319 core 719 719 dumbbell 719 4212 Press the dumbbell upwards until your arm is fully extended. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1318 triceps 719 719 dumbbell 719 4213 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1319 core 719 719 dumbbell 719 4213 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1318 triceps 719 719 dumbbell 719 4214 Repeat for the desired number of repetitions, then switch to the other arm. 719
719 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif dumbbell standing one arm palm in press 1319 core 719 719 dumbbell 719 4214 Repeat for the desired number of repetitions, then switch to the other arm. 719
720 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif dumbbell standing one arm reverse curl 1320 forearms 720 720 dumbbell 720 4215 Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip. 720
720 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif dumbbell standing one arm reverse curl 1320 forearms 720 720 dumbbell 720 4216 Keep your arm fully extended and close to your body, with your palm facing down. 720
720 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif dumbbell standing one arm reverse curl 1320 forearms 720 720 dumbbell 720 4217 Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary. 720
720 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif dumbbell standing one arm reverse curl 1320 forearms 720 720 dumbbell 720 4218 Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 720
720 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif dumbbell standing one arm reverse curl 1320 forearms 720 720 dumbbell 720 4219 Repeat for the desired number of repetitions, then switch to the other arm. 720
721 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif dumbbell standing overhead press 1321 triceps 721 721 dumbbell 721 4220 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. 721
721 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif dumbbell standing overhead press 1322 upper back 721 721 dumbbell 721 4220 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. 721
721 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif dumbbell standing overhead press 1321 triceps 721 721 dumbbell 721 4221 Press the dumbbells upward until your arms are fully extended overhead. 721
721 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif dumbbell standing overhead press 1322 upper back 721 721 dumbbell 721 4221 Press the dumbbells upward until your arms are fully extended overhead. 721
721 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif dumbbell standing overhead press 1321 triceps 721 721 dumbbell 721 4222 Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level. 721
721 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif dumbbell standing overhead press 1322 upper back 721 721 dumbbell 721 4222 Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level. 721
721 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif dumbbell standing overhead press 1321 triceps 721 721 dumbbell 721 4223 Repeat for the desired number of repetitions. 721
721 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif dumbbell standing overhead press 1322 upper back 721 721 dumbbell 721 4223 Repeat for the desired number of repetitions. 721
722 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif dumbbell standing palms in press 1323 triceps 722 722 dumbbell 722 4224 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards. 722
722 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif dumbbell standing palms in press 1324 chest 722 722 dumbbell 722 4224 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards. 722
722 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif dumbbell standing palms in press 1323 triceps 722 722 dumbbell 722 4225 Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead. 722
722 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif dumbbell standing palms in press 1324 chest 722 722 dumbbell 722 4225 Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead. 722
722 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif dumbbell standing palms in press 1323 triceps 722 722 dumbbell 722 4226 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 722
722 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif dumbbell standing palms in press 1324 chest 722 722 dumbbell 722 4226 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 722
722 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif dumbbell standing palms in press 1323 triceps 722 722 dumbbell 722 4227 Repeat for the desired number of repetitions. 722
722 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif dumbbell standing palms in press 1324 chest 722 722 dumbbell 722 4227 Repeat for the desired number of repetitions. 722
723 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif dumbbell standing preacher curl 1325 forearms 723 723 dumbbell 723 4228 Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. 723
723 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif dumbbell standing preacher curl 1325 forearms 723 723 dumbbell 723 4229 Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent. 723
723 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif dumbbell standing preacher curl 1325 forearms 723 723 dumbbell 723 4230 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 723
723 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif dumbbell standing preacher curl 1325 forearms 723 723 dumbbell 723 4231 Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. 723
723 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif dumbbell standing preacher curl 1325 forearms 723 723 dumbbell 723 4232 Hold the contracted position for a brief pause as you squeeze your biceps. 723
723 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif dumbbell standing preacher curl 1325 forearms 723 723 dumbbell 723 4233 Inhale and slowly begin to lower the dumbbells back to the starting position. 723
723 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif dumbbell standing preacher curl 1325 forearms 723 723 dumbbell 723 4234 Repeat for the desired number of repetitions. 723
724 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif dumbbell standing reverse curl 1326 forearms 724 724 dumbbell 724 4235 Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 724
724 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif dumbbell standing reverse curl 1326 forearms 724 724 dumbbell 724 4236 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. 724
724 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif dumbbell standing reverse curl 1326 forearms 724 724 dumbbell 724 4237 Hold the contracted position for a brief pause as you squeeze your biceps. 724
724 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif dumbbell standing reverse curl 1326 forearms 724 724 dumbbell 724 4238 Inhale and slowly begin to lower the dumbbells back to the starting position. 724
724 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif dumbbell standing reverse curl 1326 forearms 724 724 dumbbell 724 4239 Repeat for the desired number of repetitions. 724
725 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif dumbbell standing triceps extension 1327 shoulders 725 725 dumbbell 725 4240 Stand with your feet shoulder-width apart and hold a dumbbell in one hand. 725
725 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif dumbbell standing triceps extension 1327 shoulders 725 725 dumbbell 725 4241 Raise the dumbbell overhead, keeping your arm straight. 725
725 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif dumbbell standing triceps extension 1327 shoulders 725 725 dumbbell 725 4242 Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary. 725
725 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif dumbbell standing triceps extension 1327 shoulders 725 725 dumbbell 725 4243 Extend your arm back up to the starting position. 725
725 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif dumbbell standing triceps extension 1327 shoulders 725 725 dumbbell 725 4244 Repeat for the desired number of repetitions. 725
726 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif dumbbell standing zottman preacher curl 1328 forearms 726 726 dumbbell 726 4245 Stand up straight with a dumbbell in each hand, palms facing forward. 726
726 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif dumbbell standing zottman preacher curl 1328 forearms 726 726 dumbbell 726 4246 Place your upper arms against the preacher bench and keep your elbows slightly bent. 726
726 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif dumbbell standing zottman preacher curl 1328 forearms 726 726 dumbbell 726 4247 Curl the dumbbells up towards your shoulders while keeping your upper arms stationary. 726
726 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif dumbbell standing zottman preacher curl 1328 forearms 726 726 dumbbell 726 4248 At the top of the movement, rotate your wrists so that your palms are facing downward. 726
726 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif dumbbell standing zottman preacher curl 1328 forearms 726 726 dumbbell 726 4249 Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well. 726
726 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif dumbbell standing zottman preacher curl 1328 forearms 726 726 dumbbell 726 4250 Repeat for the desired number of repetitions. 726
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1329 quadriceps 727 727 dumbbell 727 4251 Stand in front of a step or platform with a dumbbell in each hand, palms facing your body. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1330 glutes 727 727 dumbbell 727 4251 Stand in front of a step or platform with a dumbbell in each hand, palms facing your body. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1331 hamstrings 727 727 dumbbell 727 4251 Stand in front of a step or platform with a dumbbell in each hand, palms facing your body. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1329 quadriceps 727 727 dumbbell 727 4252 Place your right foot on the step, ensuring your entire foot is in contact with the surface. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1330 glutes 727 727 dumbbell 727 4252 Place your right foot on the step, ensuring your entire foot is in contact with the surface. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1331 hamstrings 727 727 dumbbell 727 4252 Place your right foot on the step, ensuring your entire foot is in contact with the surface. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1329 quadriceps 727 727 dumbbell 727 4253 Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1330 glutes 727 727 dumbbell 727 4253 Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1331 hamstrings 727 727 dumbbell 727 4253 Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1329 quadriceps 727 727 dumbbell 727 4254 At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1330 glutes 727 727 dumbbell 727 4254 At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1331 hamstrings 727 727 dumbbell 727 4254 At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1329 quadriceps 727 727 dumbbell 727 4255 Lower the dumbbells back down and simultaneously lower your left foot back to the ground. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1330 glutes 727 727 dumbbell 727 4255 Lower the dumbbells back down and simultaneously lower your left foot back to the ground. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1331 hamstrings 727 727 dumbbell 727 4255 Lower the dumbbells back down and simultaneously lower your left foot back to the ground. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1329 quadriceps 727 727 dumbbell 727 4256 Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1330 glutes 727 727 dumbbell 727 4256 Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1331 hamstrings 727 727 dumbbell 727 4256 Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1329 quadriceps 727 727 dumbbell 727 4257 Continue alternating sides for the desired number of repetitions. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1330 glutes 727 727 dumbbell 727 4257 Continue alternating sides for the desired number of repetitions. 727
727 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif dumbbell step up single leg balance with bicep curl 1331 hamstrings 727 727 dumbbell 727 4257 Continue alternating sides for the desired number of repetitions. 727
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1332 quadriceps 728 728 dumbbell 728 4258 Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1333 hamstrings 728 728 dumbbell 728 4258 Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1334 calves 728 728 dumbbell 728 4258 Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1332 quadriceps 728 728 dumbbell 728 4259 Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1333 hamstrings 728 728 dumbbell 728 4259 Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1334 calves 728 728 dumbbell 728 4259 Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1332 quadriceps 728 728 dumbbell 728 4260 Push through your right heel and lift your body up onto the bench or step, straightening your right leg. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1333 hamstrings 728 728 dumbbell 728 4260 Push through your right heel and lift your body up onto the bench or step, straightening your right leg. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1334 calves 728 728 dumbbell 728 4260 Push through your right heel and lift your body up onto the bench or step, straightening your right leg. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1332 quadriceps 728 728 dumbbell 728 4261 Bring your left foot up onto the bench or step, standing fully upright. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1333 hamstrings 728 728 dumbbell 728 4261 Bring your left foot up onto the bench or step, standing fully upright. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1334 calves 728 728 dumbbell 728 4261 Bring your left foot up onto the bench or step, standing fully upright. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1332 quadriceps 728 728 dumbbell 728 4262 Step back down with your left foot, followed by your right foot, returning to the starting position. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1333 hamstrings 728 728 dumbbell 728 4262 Step back down with your left foot, followed by your right foot, returning to the starting position. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1334 calves 728 728 dumbbell 728 4262 Step back down with your left foot, followed by your right foot, returning to the starting position. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1332 quadriceps 728 728 dumbbell 728 4263 Repeat for the desired number of repetitions, then switch legs. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1333 hamstrings 728 728 dumbbell 728 4263 Repeat for the desired number of repetitions, then switch legs. 728
728 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif dumbbell step-up 1334 calves 728 728 dumbbell 728 4263 Repeat for the desired number of repetitions, then switch legs. 728
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1335 glutes 729 729 dumbbell 729 4264 Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1336 hamstrings 729 729 dumbbell 729 4264 Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1337 calves 729 729 dumbbell 729 4264 Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1335 glutes 729 729 dumbbell 729 4265 Place your right foot on the step, ensuring your entire foot is on the surface. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1336 hamstrings 729 729 dumbbell 729 4265 Place your right foot on the step, ensuring your entire foot is on the surface. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1337 calves 729 729 dumbbell 729 4265 Place your right foot on the step, ensuring your entire foot is on the surface. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1335 glutes 729 729 dumbbell 729 4266 Push through your right heel and lift your body up onto the step, bringing your left foot up as well. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1336 hamstrings 729 729 dumbbell 729 4266 Push through your right heel and lift your body up onto the step, bringing your left foot up as well. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1337 calves 729 729 dumbbell 729 4266 Push through your right heel and lift your body up onto the step, bringing your left foot up as well. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1335 glutes 729 729 dumbbell 729 4267 Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1336 hamstrings 729 729 dumbbell 729 4267 Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1337 calves 729 729 dumbbell 729 4267 Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1335 glutes 729 729 dumbbell 729 4268 Repeat the movement, alternating which foot you step up with each time. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1336 hamstrings 729 729 dumbbell 729 4268 Repeat the movement, alternating which foot you step up with each time. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1337 calves 729 729 dumbbell 729 4268 Repeat the movement, alternating which foot you step up with each time. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1335 glutes 729 729 dumbbell 729 4269 Continue for the desired number of repetitions. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1336 hamstrings 729 729 dumbbell 729 4269 Continue for the desired number of repetitions. 729
729 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif dumbbell step-up lunge 1337 calves 729 729 dumbbell 729 4269 Continue for the desired number of repetitions. 729
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1338 glutes 730 730 dumbbell 730 4270 Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1339 hamstrings 730 730 dumbbell 730 4270 Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1340 calves 730 730 dumbbell 730 4270 Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1338 glutes 730 730 dumbbell 730 4271 Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1339 hamstrings 730 730 dumbbell 730 4271 Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1340 calves 730 730 dumbbell 730 4271 Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1338 glutes 730 730 dumbbell 730 4272 Step up onto the bench or step with your right foot, pushing through your heel to lift your body up. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1339 hamstrings 730 730 dumbbell 730 4272 Step up onto the bench or step with your right foot, pushing through your heel to lift your body up. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1340 calves 730 730 dumbbell 730 4272 Step up onto the bench or step with your right foot, pushing through your heel to lift your body up. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1338 glutes 730 730 dumbbell 730 4273 As you step up, simultaneously lift your left knee towards your chest. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1339 hamstrings 730 730 dumbbell 730 4273 As you step up, simultaneously lift your left knee towards your chest. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1340 calves 730 730 dumbbell 730 4273 As you step up, simultaneously lift your left knee towards your chest. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1338 glutes 730 730 dumbbell 730 4274 Pause at the top of the movement, then slowly lower your left foot back to the ground while keeping your right foot on the bench or step. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1339 hamstrings 730 730 dumbbell 730 4274 Pause at the top of the movement, then slowly lower your left foot back to the ground while keeping your right foot on the bench or step. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1340 calves 730 730 dumbbell 730 4274 Pause at the top of the movement, then slowly lower your left foot back to the ground while keeping your right foot on the bench or step. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1338 glutes 730 730 dumbbell 730 4275 Repeat the movement with your left foot on the bench or step. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1339 hamstrings 730 730 dumbbell 730 4275 Repeat the movement with your left foot on the bench or step. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1340 calves 730 730 dumbbell 730 4275 Repeat the movement with your left foot on the bench or step. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1338 glutes 730 730 dumbbell 730 4276 Continue alternating between your right and left foot for the desired number of repetitions. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1339 hamstrings 730 730 dumbbell 730 4276 Continue alternating between your right and left foot for the desired number of repetitions. 730
730 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif dumbbell step-up split squat 1340 calves 730 730 dumbbell 730 4276 Continue alternating between your right and left foot for the desired number of repetitions. 730
731 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif dumbbell stiff leg deadlift 1341 hamstrings 731 731 dumbbell 731 4277 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 731
731 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif dumbbell stiff leg deadlift 1342 lower back 731 731 dumbbell 731 4277 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 731
731 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif dumbbell stiff leg deadlift 1341 hamstrings 731 731 dumbbell 731 4278 Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees. 731
731 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif dumbbell stiff leg deadlift 1342 lower back 731 731 dumbbell 731 4278 Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees. 731
731 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif dumbbell stiff leg deadlift 1341 hamstrings 731 731 dumbbell 731 4279 Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position. 731
731 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif dumbbell stiff leg deadlift 1342 lower back 731 731 dumbbell 731 4279 Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position. 731
731 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif dumbbell stiff leg deadlift 1341 hamstrings 731 731 dumbbell 731 4280 Repeat for the desired number of repetitions. 731
731 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif dumbbell stiff leg deadlift 1342 lower back 731 731 dumbbell 731 4280 Repeat for the desired number of repetitions. 731
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1343 latissimus dorsi 732 732 dumbbell 732 4281 Lie flat on a bench with your head at one end and your feet planted firmly on the ground. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1344 triceps 732 732 dumbbell 732 4281 Lie flat on a bench with your head at one end and your feet planted firmly on the ground. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1343 latissimus dorsi 732 732 dumbbell 732 4282 Hold a dumbbell with both hands and extend your arms straight above your chest. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1344 triceps 732 732 dumbbell 732 4282 Hold a dumbbell with both hands and extend your arms straight above your chest. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1343 latissimus dorsi 732 732 dumbbell 732 4283 Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1344 triceps 732 732 dumbbell 732 4283 Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1343 latissimus dorsi 732 732 dumbbell 732 4284 Pause for a moment, then raise the dumbbell back to the starting position. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1344 triceps 732 732 dumbbell 732 4284 Pause for a moment, then raise the dumbbell back to the starting position. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1343 latissimus dorsi 732 732 dumbbell 732 4285 Repeat for the desired number of repetitions. 732
732 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif dumbbell straight arm pullover 1344 triceps 732 732 dumbbell 732 4285 Repeat for the desired number of repetitions. 732
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1345 hamstrings 733 733 dumbbell 733 4286 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1346 lower back 733 733 dumbbell 733 4286 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1345 hamstrings 733 733 dumbbell 733 4287 Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1346 lower back 733 733 dumbbell 733 4287 Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1345 hamstrings 733 733 dumbbell 733 4288 Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1346 lower back 733 733 dumbbell 733 4288 Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1345 hamstrings 733 733 dumbbell 733 4289 Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1346 lower back 733 733 dumbbell 733 4289 Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1345 hamstrings 733 733 dumbbell 733 4290 Repeat for the desired number of repetitions. 733
733 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif dumbbell straight leg deadlift 1346 lower back 733 733 dumbbell 733 4290 Repeat for the desired number of repetitions. 733
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1347 hamstrings 734 734 dumbbell 734 4291 Stand with your feet wider than shoulder-width apart, toes pointed outwards. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1348 quadriceps 734 734 dumbbell 734 4291 Stand with your feet wider than shoulder-width apart, toes pointed outwards. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1349 core 734 734 dumbbell 734 4291 Stand with your feet wider than shoulder-width apart, toes pointed outwards. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1347 hamstrings 734 734 dumbbell 734 4292 Hold a dumbbell with both hands in front of your body, arms extended. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1348 quadriceps 734 734 dumbbell 734 4292 Hold a dumbbell with both hands in front of your body, arms extended. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1349 core 734 734 dumbbell 734 4292 Hold a dumbbell with both hands in front of your body, arms extended. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1347 hamstrings 734 734 dumbbell 734 4293 Bend your knees and lower your hips down into a squat position, keeping your back straight. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1348 quadriceps 734 734 dumbbell 734 4293 Bend your knees and lower your hips down into a squat position, keeping your back straight. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1349 core 734 734 dumbbell 734 4293 Bend your knees and lower your hips down into a squat position, keeping your back straight. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1347 hamstrings 734 734 dumbbell 734 4294 Lower the dumbbell down between your legs, keeping your arms straight. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1348 quadriceps 734 734 dumbbell 734 4294 Lower the dumbbell down between your legs, keeping your arms straight. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1349 core 734 734 dumbbell 734 4294 Lower the dumbbell down between your legs, keeping your arms straight. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1347 hamstrings 734 734 dumbbell 734 4295 Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1348 quadriceps 734 734 dumbbell 734 4295 Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1349 core 734 734 dumbbell 734 4295 Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1347 hamstrings 734 734 dumbbell 734 4296 Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1348 quadriceps 734 734 dumbbell 734 4296 Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1349 core 734 734 dumbbell 734 4296 Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1347 hamstrings 734 734 dumbbell 734 4297 Repeat for the desired number of repetitions. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1348 quadriceps 734 734 dumbbell 734 4297 Repeat for the desired number of repetitions. 734
734 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif dumbbell sumo pull through 1349 core 734 734 dumbbell 734 4297 Repeat for the desired number of repetitions. 734
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1350 glutes 735 735 dumbbell 735 4298 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1351 hamstrings 735 735 dumbbell 735 4298 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1352 calves 735 735 dumbbell 735 4298 Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1350 glutes 735 735 dumbbell 735 4299 Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1351 hamstrings 735 735 dumbbell 735 4299 Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1352 calves 735 735 dumbbell 735 4299 Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1350 glutes 735 735 dumbbell 735 4300 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1351 hamstrings 735 735 dumbbell 735 4300 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1352 calves 735 735 dumbbell 735 4300 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1350 glutes 735 735 dumbbell 735 4301 Pause for a moment at the bottom, then push through your heels to return to the starting position. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1351 hamstrings 735 735 dumbbell 735 4301 Pause for a moment at the bottom, then push through your heels to return to the starting position. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1352 calves 735 735 dumbbell 735 4301 Pause for a moment at the bottom, then push through your heels to return to the starting position. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1350 glutes 735 735 dumbbell 735 4302 Repeat for the desired number of repetitions. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1351 hamstrings 735 735 dumbbell 735 4302 Repeat for the desired number of repetitions. 735
735 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif dumbbell supported squat 1352 calves 735 735 dumbbell 735 4302 Repeat for the desired number of repetitions. 735
736 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tate press.gif dumbbell tate press 1353 shoulders 736 736 dumbbell 736 4303 Sit on a flat bench with a dumbbell in each hand, palms facing each other. 736
736 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tate press.gif dumbbell tate press 1353 shoulders 736 736 dumbbell 736 4304 Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you. 736
736 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tate press.gif dumbbell tate press 1353 shoulders 736 736 dumbbell 736 4305 Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height. 736
736 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tate press.gif dumbbell tate press 1353 shoulders 736 736 dumbbell 736 4306 Rotate your wrists back to the starting position and repeat for the desired number of repetitions. 736
737 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif dumbbell tricep kickback with stork stance 1354 shoulders 737 737 dumbbell 737 4307 Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. 737
737 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif dumbbell tricep kickback with stork stance 1354 shoulders 737 737 dumbbell 737 4308 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 737
737 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif dumbbell tricep kickback with stork stance 1354 shoulders 737 737 dumbbell 737 4309 Bring your right elbow up to your side, keeping it bent at a 90-degree angle. 737
737 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif dumbbell tricep kickback with stork stance 1354 shoulders 737 737 dumbbell 737 4310 Extend your right arm straight back, squeezing your triceps. 737
737 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif dumbbell tricep kickback with stork stance 1354 shoulders 737 737 dumbbell 737 4311 Pause for a moment, then slowly lower the dumbbell back to the starting position. 737
737 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif dumbbell tricep kickback with stork stance 1354 shoulders 737 737 dumbbell 737 4312 Repeat for the desired number of repetitions, then switch sides. 737
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1355 chest 738 738 dumbbell 738 4313 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1356 shoulders 738 738 dumbbell 738 4313 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1355 chest 738 738 dumbbell 738 4314 Hold a dumbbell in each hand with an overhand grip, palms facing away from you. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1356 shoulders 738 738 dumbbell 738 4314 Hold a dumbbell in each hand with an overhand grip, palms facing away from you. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1355 chest 738 738 dumbbell 738 4315 Extend your arms straight up over your chest, keeping a slight bend in your elbows. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1356 shoulders 738 738 dumbbell 738 4315 Extend your arms straight up over your chest, keeping a slight bend in your elbows. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1355 chest 738 738 dumbbell 738 4316 Lower the dumbbells down towards your chest, keeping your elbows close to your body. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1356 shoulders 738 738 dumbbell 738 4316 Lower the dumbbells down towards your chest, keeping your elbows close to your body. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1355 chest 738 738 dumbbell 738 4317 As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1356 shoulders 738 738 dumbbell 738 4317 As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1355 chest 738 738 dumbbell 738 4318 Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1356 shoulders 738 738 dumbbell 738 4318 Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1355 chest 738 738 dumbbell 738 4319 As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1356 shoulders 738 738 dumbbell 738 4319 As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1355 chest 738 738 dumbbell 738 4320 Repeat for the desired number of repetitions. 738
738 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif dumbbell twisting bench press 1356 shoulders 738 738 dumbbell 738 4320 Repeat for the desired number of repetitions. 738
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1357 traps 739 739 dumbbell 739 4321 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1358 biceps 739 739 dumbbell 739 4321 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1357 traps 739 739 dumbbell 739 4322 Let the dumbbells hang in front of your thighs, with your arms fully extended. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1358 biceps 739 739 dumbbell 739 4322 Let the dumbbells hang in front of your thighs, with your arms fully extended. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1357 traps 739 739 dumbbell 739 4323 Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1358 biceps 739 739 dumbbell 739 4323 Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1357 traps 739 739 dumbbell 739 4324 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1358 biceps 739 739 dumbbell 739 4324 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1357 traps 739 739 dumbbell 739 4325 Repeat for the desired number of repetitions. 739
739 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif dumbbell upright row 1358 biceps 739 739 dumbbell 739 4325 Repeat for the desired number of repetitions. 739
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1359 traps 740 740 dumbbell 740 4326 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1360 biceps 740 740 dumbbell 740 4326 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1359 traps 740 740 dumbbell 740 4327 Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1360 biceps 740 740 dumbbell 740 4327 Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1359 traps 740 740 dumbbell 740 4328 Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1360 biceps 740 740 dumbbell 740 4328 Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1359 traps 740 740 dumbbell 740 4329 Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1360 biceps 740 740 dumbbell 740 4329 Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1359 traps 740 740 dumbbell 740 4330 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1360 biceps 740 740 dumbbell 740 4330 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1359 traps 740 740 dumbbell 740 4331 Repeat for the desired number of repetitions. 740
740 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif dumbbell upright row (back pov) 1360 biceps 740 740 dumbbell 740 4331 Repeat for the desired number of repetitions. 740
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1361 rotator cuff 741 741 dumbbell 741 4332 Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1362 trapezius 741 741 dumbbell 741 4332 Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1361 rotator cuff 741 741 dumbbell 741 4333 Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1362 trapezius 741 741 dumbbell 741 4333 Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1361 rotator cuff 741 741 dumbbell 741 4334 Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1362 trapezius 741 741 dumbbell 741 4334 Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1361 rotator cuff 741 741 dumbbell 741 4335 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1362 trapezius 741 741 dumbbell 741 4335 Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1361 rotator cuff 741 741 dumbbell 741 4336 Repeat for the desired number of repetitions. 741
741 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif dumbbell upright shoulder external rotation 1362 trapezius 741 741 dumbbell 741 4336 Repeat for the desired number of repetitions. 741
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1363 forearms 742 742 dumbbell 742 4337 Stand up straight with a dumbbell in each hand, palms facing forward. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1364 shoulders 742 742 dumbbell 742 4337 Stand up straight with a dumbbell in each hand, palms facing forward. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1363 forearms 742 742 dumbbell 742 4338 Keep your upper arms close to your body and your elbows tucked in. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1364 shoulders 742 742 dumbbell 742 4338 Keep your upper arms close to your body and your elbows tucked in. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1363 forearms 742 742 dumbbell 742 4339 Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1364 shoulders 742 742 dumbbell 742 4339 Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1363 forearms 742 742 dumbbell 742 4340 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1364 shoulders 742 742 dumbbell 742 4340 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1363 forearms 742 742 dumbbell 742 4341 Repeat for the desired number of repetitions. 742
742 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif dumbbell waiter biceps curl 1364 shoulders 742 742 dumbbell 742 4341 Repeat for the desired number of repetitions. 742
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1365 triceps 743 743 dumbbell 743 4342 Sit on a bench with a dumbbell in each hand, palms facing forward. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1366 chest 743 743 dumbbell 743 4342 Sit on a bench with a dumbbell in each hand, palms facing forward. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1365 triceps 743 743 dumbbell 743 4343 Raise the dumbbells to shoulder height, elbows bent and palms facing forward. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1366 chest 743 743 dumbbell 743 4343 Raise the dumbbells to shoulder height, elbows bent and palms facing forward. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1365 triceps 743 743 dumbbell 743 4344 Press the dumbbells upward until your arms are fully extended overhead. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1366 chest 743 743 dumbbell 743 4344 Press the dumbbells upward until your arms are fully extended overhead. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1365 triceps 743 743 dumbbell 743 4345 Lower the dumbbells back to shoulder height. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1366 chest 743 743 dumbbell 743 4345 Lower the dumbbells back to shoulder height. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1365 triceps 743 743 dumbbell 743 4346 Repeat for the desired number of repetitions. 743
743 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif dumbbell w-press 1366 chest 743 743 dumbbell 743 4346 Repeat for the desired number of repetitions. 743
744 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif dumbbell zottman curl 1367 forearms 744 744 dumbbell 744 4347 Stand up straight with a dumbbell in each hand, palms facing your body. 744
744 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif dumbbell zottman curl 1367 forearms 744 744 dumbbell 744 4348 Keep your elbows close to your torso and rotate your palms to face forward. 744
744 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif dumbbell zottman curl 1367 forearms 744 744 dumbbell 744 4349 Curl the dumbbells up to your shoulders while keeping your upper arms stationary. 744
744 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif dumbbell zottman curl 1367 forearms 744 744 dumbbell 744 4350 At the top of the movement, rotate your wrists so that your palms are facing away from your body. 744
744 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif dumbbell zottman curl 1367 forearms 744 744 dumbbell 744 4351 Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body. 744
744 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif dumbbell zottman curl 1367 forearms 744 744 dumbbell 744 4352 Repeat for the desired number of repetitions. 744
745 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif dumbbell zottman preacher curl 1368 forearms 745 745 dumbbell 745 4353 Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad. 745
745 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif dumbbell zottman preacher curl 1368 forearms 745 745 dumbbell 745 4354 Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up. 745
745 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif dumbbell zottman preacher curl 1368 forearms 745 745 dumbbell 745 4355 At the top of the curl, rotate your wrists so that your palms are facing down. 745
745 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif dumbbell zottman preacher curl 1368 forearms 745 745 dumbbell 745 4356 Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so. 745
745 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif dumbbell zottman preacher curl 1368 forearms 745 745 dumbbell 745 4357 Repeat for the desired number of repetitions. 745
746 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif dumbbells seated triceps extension 1369 shoulders 746 746 dumbbell 746 4358 Sit on a bench with your back straight and feet flat on the ground. 746
746 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif dumbbells seated triceps extension 1369 shoulders 746 746 dumbbell 746 4359 Hold a dumbbell in both hands with an overhand grip, and raise it above your head. 746
746 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif dumbbells seated triceps extension 1369 shoulders 746 746 dumbbell 746 4360 Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears. 746
746 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif dumbbells seated triceps extension 1369 shoulders 746 746 dumbbell 746 4361 Extend your arms and raise the dumbbell back to the starting position. 746
746 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif dumbbells seated triceps extension 1369 shoulders 746 746 dumbbell 746 4362 Repeat for the desired number of repetitions. 746
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1370 shoulders 747 747 body weight 747 4363 Stand tall with your feet shoulder-width apart. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1371 triceps 747 747 body weight 747 4363 Stand tall with your feet shoulder-width apart. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1370 shoulders 747 747 body weight 747 4364 Extend your arms straight out to the sides, parallel to the ground. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1371 triceps 747 747 body weight 747 4364 Extend your arms straight out to the sides, parallel to the ground. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1370 shoulders 747 747 body weight 747 4365 Slowly bring your arms forward, crossing them in front of your body. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1371 triceps 747 747 body weight 747 4365 Slowly bring your arms forward, crossing them in front of your body. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1370 shoulders 747 747 body weight 747 4366 Feel the stretch in your chest muscles. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1371 triceps 747 747 body weight 747 4366 Feel the stretch in your chest muscles. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1370 shoulders 747 747 body weight 747 4367 Hold the stretch for 10-30 seconds. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1371 triceps 747 747 body weight 747 4367 Hold the stretch for 10-30 seconds. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1370 shoulders 747 747 body weight 747 4368 Return to the starting position and repeat for the desired number of repetitions. 747
747 chest C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif dynamic chest stretch (male) 1371 triceps 747 747 body weight 747 4368 Return to the starting position and repeat for the desired number of repetitions. 747
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1372 chest 748 748 body weight 748 4369 Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1373 shoulders 748 748 body weight 748 4369 Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1372 chest 748 748 body weight 748 4370 Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1373 shoulders 748 748 body weight 748 4370 Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1372 chest 748 748 body weight 748 4371 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1373 shoulders 748 748 body weight 748 4371 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1372 chest 748 748 body weight 748 4372 Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1373 shoulders 748 748 body weight 748 4372 Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1372 chest 748 748 body weight 748 4373 Repeat for the desired number of repetitions. 748
748 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif elbow dips 1373 shoulders 748 748 body weight 748 4373 Repeat for the desired number of repetitions. 748
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1374 triceps 749 749 body weight 749 4374 Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1375 shoulders 749 749 body weight 749 4374 Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1374 triceps 749 749 body weight 749 4375 Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1375 shoulders 749 749 body weight 749 4375 Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1374 triceps 749 749 body weight 749 4376 Pause at the top for a moment, squeezing your upper back muscles. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1375 shoulders 749 749 body weight 749 4376 Pause at the top for a moment, squeezing your upper back muscles. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1374 triceps 749 749 body weight 749 4377 Slowly lower your body back down to the starting position. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1375 shoulders 749 749 body weight 749 4377 Slowly lower your body back down to the starting position. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1374 triceps 749 749 body weight 749 4378 Repeat for the desired number of repetitions. 749
749 back C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif elbow lift - reverse push-up 1375 shoulders 749 749 body weight 749 4378 Repeat for the desired number of repetitions. 749
750 waist C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif elbow-to-knee 1376 obliques 750 750 body weight 750 4379 Start by lying flat on your back with your knees bent and feet flat on the ground. 750
750 waist C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif elbow-to-knee 1376 obliques 750 750 body weight 750 4380 Place your hands behind your head with your elbows pointing outwards. 750
750 waist C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif elbow-to-knee 1376 obliques 750 750 body weight 750 4381 Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee. 750
750 waist C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif elbow-to-knee 1376 obliques 750 750 body weight 750 4382 At the same time, bring your left knee towards your right elbow, creating a twisting motion. 750
750 waist C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif elbow-to-knee 1376 obliques 750 750 body weight 750 4383 Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position. 750
750 waist C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif elbow-to-knee 1376 obliques 750 750 body weight 750 4384 Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow. 750
750 waist C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif elbow-to-knee 1376 obliques 750 750 body weight 750 4385 Continue alternating sides for the desired number of repetitions. 750
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1377 shoulders 751 751 body weight 751 4386 Stand with your feet shoulder-width apart and your knees slightly bent. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1378 trapezius 751 751 body weight 751 4386 Stand with your feet shoulder-width apart and your knees slightly bent. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1377 shoulders 751 751 body weight 751 4387 Place your hands on your hips or cross them in front of your chest. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1378 trapezius 751 751 body weight 751 4387 Place your hands on your hips or cross them in front of your chest. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1377 shoulders 751 751 body weight 751 4388 Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1378 trapezius 751 751 body weight 751 4388 Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1377 shoulders 751 751 body weight 751 4389 Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1378 trapezius 751 751 body weight 751 4389 Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1377 shoulders 751 751 body weight 751 4390 Repeat for the desired number of repetitions. 751
751 back C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif elevator 1378 trapezius 751 751 body weight 751 4390 Repeat for the desired number of repetitions. 751
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1379 shoulders 752 752 stability ball 752 4391 Sit on the stability ball with your feet flat on the ground and your back straight. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1380 core 752 752 stability ball 752 4391 Sit on the stability ball with your feet flat on the ground and your back straight. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1379 shoulders 752 752 stability ball 752 4392 Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1380 core 752 752 stability ball 752 4392 Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1379 shoulders 752 752 stability ball 752 4393 Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1380 core 752 752 stability ball 752 4393 Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1379 shoulders 752 752 stability ball 752 4394 Pause for a moment at the top, then slowly lower your arm back down to the starting position. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1380 core 752 752 stability ball 752 4394 Pause for a moment at the top, then slowly lower your arm back down to the starting position. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1379 shoulders 752 752 stability ball 752 4395 Repeat the movement with the other arm. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1380 core 752 752 stability ball 752 4395 Repeat the movement with the other arm. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1379 shoulders 752 752 stability ball 752 4396 Continue alternating arms for the desired number of repetitions. 752
752 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif exercise ball alternating arm ups 1380 core 752 752 stability ball 752 4396 Continue alternating arms for the desired number of repetitions. 752
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1381 glutes 753 753 stability ball 753 4397 Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1382 hamstrings 753 753 stability ball 753 4397 Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1381 glutes 753 753 stability ball 753 4398 Extend your arms straight out in front of you, with your palms facing down. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1382 hamstrings 753 753 stability ball 753 4398 Extend your arms straight out in front of you, with your palms facing down. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1381 glutes 753 753 stability ball 753 4399 Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1382 hamstrings 753 753 stability ball 753 4399 Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1381 glutes 753 753 stability ball 753 4400 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1382 hamstrings 753 753 stability ball 753 4400 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1381 glutes 753 753 stability ball 753 4401 Repeat for the desired number of repetitions. 753
753 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif exercise ball back extension with arms extended 1382 hamstrings 753 753 stability ball 753 4401 Repeat for the desired number of repetitions. 753
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1383 glutes 754 754 stability ball 754 4402 Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1384 hamstrings 754 754 stability ball 754 4402 Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1383 glutes 754 754 stability ball 754 4403 Position your feet against a wall or other stable surface for support. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1384 hamstrings 754 754 stability ball 754 4403 Position your feet against a wall or other stable surface for support. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1383 glutes 754 754 stability ball 754 4404 Cross your arms behind your head, with your hands touching the back of your head. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1384 hamstrings 754 754 stability ball 754 4404 Cross your arms behind your head, with your hands touching the back of your head. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1383 glutes 754 754 stability ball 754 4405 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1384 hamstrings 754 754 stability ball 754 4405 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1383 glutes 754 754 stability ball 754 4406 Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1384 hamstrings 754 754 stability ball 754 4406 Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1383 glutes 754 754 stability ball 754 4407 Repeat for the desired number of repetitions. 754
754 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif exercise ball back extension with hands behind head 1384 hamstrings 754 754 stability ball 754 4407 Repeat for the desired number of repetitions. 754
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1385 glutes 755 755 stability ball 755 4408 Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1386 hamstrings 755 755 stability ball 755 4408 Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1385 glutes 755 755 stability ball 755 4409 Position your hands behind your head or crossed over your chest. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1386 hamstrings 755 755 stability ball 755 4409 Position your hands behind your head or crossed over your chest. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1385 glutes 755 755 stability ball 755 4410 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1386 hamstrings 755 755 stability ball 755 4410 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1385 glutes 755 755 stability ball 755 4411 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1386 hamstrings 755 755 stability ball 755 4411 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1385 glutes 755 755 stability ball 755 4412 Repeat for the desired number of repetitions. 755
755 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif exercise ball back extension with knees off ground 1386 hamstrings 755 755 stability ball 755 4412 Repeat for the desired number of repetitions. 755
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1387 glutes 756 756 stability ball 756 4413 Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1388 hamstrings 756 756 stability ball 756 4413 Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1387 glutes 756 756 stability ball 756 4414 Place your hands behind your head or cross them over your chest. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1388 hamstrings 756 756 stability ball 756 4414 Place your hands behind your head or cross them over your chest. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1387 glutes 756 756 stability ball 756 4415 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1388 hamstrings 756 756 stability ball 756 4415 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1387 glutes 756 756 stability ball 756 4416 Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1388 hamstrings 756 756 stability ball 756 4416 Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1387 glutes 756 756 stability ball 756 4417 Return to the center and repeat the rotation to the other side. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1388 hamstrings 756 756 stability ball 756 4417 Return to the center and repeat the rotation to the other side. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1387 glutes 756 756 stability ball 756 4418 Lower your upper body back down to the starting position and repeat for the desired number of repetitions. 756
756 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif exercise ball back extension with rotation 1388 hamstrings 756 756 stability ball 756 4418 Lower your upper body back down to the starting position and repeat for the desired number of repetitions. 756
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1389 chest 757 757 stability ball 757 4419 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1390 shoulders 757 757 stability ball 757 4419 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1389 chest 757 757 stability ball 757 4420 Place your hands on the ball beside your hips, fingers pointing forward. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1390 shoulders 757 757 stability ball 757 4420 Place your hands on the ball beside your hips, fingers pointing forward. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1389 chest 757 757 stability ball 757 4421 Engage your triceps and push through your hands to lift your body off the ball, straightening your arms. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1390 shoulders 757 757 stability ball 757 4421 Engage your triceps and push through your hands to lift your body off the ball, straightening your arms. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1389 chest 757 757 stability ball 757 4422 Lower your body back down by bending your elbows, keeping them close to your sides. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1390 shoulders 757 757 stability ball 757 4422 Lower your body back down by bending your elbows, keeping them close to your sides. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1389 chest 757 757 stability ball 757 4423 Repeat for the desired number of repetitions. 757
757 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif exercise ball dip 1390 shoulders 757 757 stability ball 757 4423 Repeat for the desired number of repetitions. 757
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1391 quadriceps 758 758 stability ball 758 4424 Place the stability ball on the ground and kneel in front of it. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1392 hamstrings 758 758 stability ball 758 4424 Place the stability ball on the ground and kneel in front of it. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1391 quadriceps 758 758 stability ball 758 4425 Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1392 hamstrings 758 758 stability ball 758 4425 Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1391 quadriceps 758 758 stability ball 758 4426 Extend your left leg behind you, keeping it straight. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1392 hamstrings 758 758 stability ball 758 4426 Extend your left leg behind you, keeping it straight. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1391 quadriceps 758 758 stability ball 758 4427 Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1392 hamstrings 758 758 stability ball 758 4427 Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1391 quadriceps 758 758 stability ball 758 4428 Hold the stretch for 20-30 seconds, then switch sides and repeat. 758
758 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif exercise ball hip flexor stretch 1392 hamstrings 758 758 stability ball 758 4428 Hold the stretch for 20-30 seconds, then switch sides and repeat. 758
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1393 shoulders 759 759 stability ball 759 4429 Sit on the stability ball with your feet flat on the ground and your back straight. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1394 chest 759 759 stability ball 759 4429 Sit on the stability ball with your feet flat on the ground and your back straight. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1393 shoulders 759 759 stability ball 759 4430 Hold the stability ball with both hands, hugging it close to your chest. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1394 chest 759 759 stability ball 759 4430 Hold the stability ball with both hands, hugging it close to your chest. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1393 shoulders 759 759 stability ball 759 4431 Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1394 chest 759 759 stability ball 759 4431 Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1393 shoulders 759 759 stability ball 759 4432 Continue leaning back until you feel a stretch in your back muscles. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1394 chest 759 759 stability ball 759 4432 Continue leaning back until you feel a stretch in your back muscles. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1393 shoulders 759 759 stability ball 759 4433 Hold the position for a few seconds, then slowly return to the starting position. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1394 chest 759 759 stability ball 759 4433 Hold the position for a few seconds, then slowly return to the starting position. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1393 shoulders 759 759 stability ball 759 4434 Repeat for the desired number of repetitions. 759
759 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif exercise ball hug 1394 chest 759 759 stability ball 759 4434 Repeat for the desired number of repetitions. 759
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1395 shoulders 760 760 stability ball 760 4435 Sit on a stability ball with your feet flat on the ground and your back straight. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1396 triceps 760 760 stability ball 760 4435 Sit on a stability ball with your feet flat on the ground and your back straight. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1395 shoulders 760 760 stability ball 760 4436 Hold a dumbbell in one hand and extend your arm straight up overhead. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1396 triceps 760 760 stability ball 760 4436 Hold a dumbbell in one hand and extend your arm straight up overhead. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1395 shoulders 760 760 stability ball 760 4437 Slowly lean to the opposite side, feeling a stretch in your lat muscle. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1396 triceps 760 760 stability ball 760 4437 Slowly lean to the opposite side, feeling a stretch in your lat muscle. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1395 shoulders 760 760 stability ball 760 4438 Hold the stretch for 20-30 seconds, then return to the starting position. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1396 triceps 760 760 stability ball 760 4438 Hold the stretch for 20-30 seconds, then return to the starting position. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1395 shoulders 760 760 stability ball 760 4439 Repeat on the other side. 760
760 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif exercise ball lat stretch 1396 triceps 760 760 stability ball 760 4439 Repeat on the other side. 760
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1397 glutes 761 761 stability ball 761 4440 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1398 hamstrings 761 761 stability ball 761 4440 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1397 glutes 761 761 stability ball 761 4441 Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1398 hamstrings 761 761 stability ball 761 4441 Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1397 glutes 761 761 stability ball 761 4442 Place your hands behind your head or cross them over your chest. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1398 hamstrings 761 761 stability ball 761 4442 Place your hands behind your head or cross them over your chest. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1397 glutes 761 761 stability ball 761 4443 Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1398 hamstrings 761 761 stability ball 761 4443 Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1397 glutes 761 761 stability ball 761 4444 Hold the stretch for a few seconds, then slowly return to the starting position. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1398 hamstrings 761 761 stability ball 761 4444 Hold the stretch for a few seconds, then slowly return to the starting position. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1397 glutes 761 761 stability ball 761 4445 Repeat for the desired number of repetitions. 761
761 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif exercise ball lower back stretch (pyramid) 1398 hamstrings 761 761 stability ball 761 4445 Repeat for the desired number of repetitions. 761
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1399 shoulders 762 762 stability ball 762 4446 Lie on your side with your legs extended and your head supported by the stability ball. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1400 triceps 762 762 stability ball 762 4446 Lie on your side with your legs extended and your head supported by the stability ball. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1399 shoulders 762 762 stability ball 762 4447 Place your top arm on the ball for stability. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1400 triceps 762 762 stability ball 762 4447 Place your top arm on the ball for stability. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1399 shoulders 762 762 stability ball 762 4448 Reach your top arm overhead and allow your torso to rotate slightly. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1400 triceps 762 762 stability ball 762 4448 Reach your top arm overhead and allow your torso to rotate slightly. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1399 shoulders 762 762 stability ball 762 4449 Feel the stretch in your lat muscles on the side of your body. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1400 triceps 762 762 stability ball 762 4449 Feel the stretch in your lat muscles on the side of your body. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1399 shoulders 762 762 stability ball 762 4450 Hold the stretch for 20-30 seconds, then switch sides and repeat. 762
762 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif exercise ball lying side lat stretch 1400 triceps 762 762 stability ball 762 4450 Hold the stretch for 20-30 seconds, then switch sides and repeat. 762
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1401 hamstrings 763 763 dumbbell 763 4451 Stand with your back against a wall and place an exercise ball between your lower back and the wall. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1402 quadriceps 763 763 dumbbell 763 4451 Stand with your back against a wall and place an exercise ball between your lower back and the wall. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1401 hamstrings 763 763 dumbbell 763 4452 Position your feet shoulder-width apart, with your toes pointing forward. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1402 quadriceps 763 763 dumbbell 763 4452 Position your feet shoulder-width apart, with your toes pointing forward. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1401 hamstrings 763 763 dumbbell 763 4453 Hold a dumbbell in each hand, with your arms extended by your sides. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1402 quadriceps 763 763 dumbbell 763 4453 Hold a dumbbell in each hand, with your arms extended by your sides. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1401 hamstrings 763 763 dumbbell 763 4454 Raise your heels off the ground, lifting your body weight onto the balls of your feet. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1402 quadriceps 763 763 dumbbell 763 4454 Raise your heels off the ground, lifting your body weight onto the balls of your feet. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1401 hamstrings 763 763 dumbbell 763 4455 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1402 quadriceps 763 763 dumbbell 763 4455 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1401 hamstrings 763 763 dumbbell 763 4456 Repeat for the desired number of repetitions. 763
763 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif exercise ball on the wall calf raise 1402 quadriceps 763 763 dumbbell 763 4456 Repeat for the desired number of repetitions. 763
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1403 hamstrings 764 764 dumbbell 764 4457 Stand facing a wall with your feet shoulder-width apart. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1404 quadriceps 764 764 dumbbell 764 4457 Stand facing a wall with your feet shoulder-width apart. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1403 hamstrings 764 764 dumbbell 764 4458 Place an exercise ball between the wall and your lower back. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1404 quadriceps 764 764 dumbbell 764 4458 Place an exercise ball between the wall and your lower back. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1403 hamstrings 764 764 dumbbell 764 4459 Hold a dumbbell in each hand, with your arms extended by your sides. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1404 quadriceps 764 764 dumbbell 764 4459 Hold a dumbbell in each hand, with your arms extended by your sides. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1403 hamstrings 764 764 dumbbell 764 4460 Place a tennis ball between your ankles. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1404 quadriceps 764 764 dumbbell 764 4460 Place a tennis ball between your ankles. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1403 hamstrings 764 764 dumbbell 764 4461 Raise your heels off the ground, lifting your body up onto your toes. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1404 quadriceps 764 764 dumbbell 764 4461 Raise your heels off the ground, lifting your body up onto your toes. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1403 hamstrings 764 764 dumbbell 764 4462 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1404 quadriceps 764 764 dumbbell 764 4462 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1403 hamstrings 764 764 dumbbell 764 4463 Repeat for the desired number of repetitions. 764
764 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif exercise ball on the wall calf raise (tennis ball between ankles) 1404 quadriceps 764 764 dumbbell 764 4463 Repeat for the desired number of repetitions. 764
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1405 quadriceps 765 765 dumbbell 765 4464 Stand with your back against a wall and place an exercise ball between your lower back and the wall. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1406 hamstrings 765 765 dumbbell 765 4464 Stand with your back against a wall and place an exercise ball between your lower back and the wall. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1405 quadriceps 765 765 dumbbell 765 4465 Position your feet shoulder-width apart and slightly in front of you. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1406 hamstrings 765 765 dumbbell 765 4465 Position your feet shoulder-width apart and slightly in front of you. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1405 quadriceps 765 765 dumbbell 765 4466 Hold a dumbbell in each hand, with your arms extended by your sides. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1406 hamstrings 765 765 dumbbell 765 4466 Hold a dumbbell in each hand, with your arms extended by your sides. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1405 quadriceps 765 765 dumbbell 765 4467 Place a tennis ball between your knees. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1406 hamstrings 765 765 dumbbell 765 4467 Place a tennis ball between your knees. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1405 quadriceps 765 765 dumbbell 765 4468 Raise your heels off the ground, lifting your body up onto your toes. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1406 hamstrings 765 765 dumbbell 765 4468 Raise your heels off the ground, lifting your body up onto your toes. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1405 quadriceps 765 765 dumbbell 765 4469 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1406 hamstrings 765 765 dumbbell 765 4469 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1405 quadriceps 765 765 dumbbell 765 4470 Repeat for the desired number of repetitions. 765
765 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif exercise ball on the wall calf raise (tennis ball between knees) 1406 hamstrings 765 765 dumbbell 765 4470 Repeat for the desired number of repetitions. 765
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1407 hamstrings 766 766 stability ball 766 4471 Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1408 quadriceps 766 766 stability ball 766 4471 Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1409 core 766 766 stability ball 766 4471 Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1407 hamstrings 766 766 stability ball 766 4472 Place your hands on the ground in front of you for support. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1408 quadriceps 766 766 stability ball 766 4472 Place your hands on the ground in front of you for support. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1409 core 766 766 stability ball 766 4472 Place your hands on the ground in front of you for support. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1407 hamstrings 766 766 stability ball 766 4473 Engage your glutes and core muscles to stabilize your body. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1408 quadriceps 766 766 stability ball 766 4473 Engage your glutes and core muscles to stabilize your body. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1409 core 766 766 stability ball 766 4473 Engage your glutes and core muscles to stabilize your body. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1407 hamstrings 766 766 stability ball 766 4474 Slowly lift one leg off the ground, keeping it straight and parallel to the floor. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1408 quadriceps 766 766 stability ball 766 4474 Slowly lift one leg off the ground, keeping it straight and parallel to the floor. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1409 core 766 766 stability ball 766 4474 Slowly lift one leg off the ground, keeping it straight and parallel to the floor. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1407 hamstrings 766 766 stability ball 766 4475 Rotate your leg outward, away from your body, while keeping your hips and upper body stable. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1408 quadriceps 766 766 stability ball 766 4475 Rotate your leg outward, away from your body, while keeping your hips and upper body stable. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1409 core 766 766 stability ball 766 4475 Rotate your leg outward, away from your body, while keeping your hips and upper body stable. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1407 hamstrings 766 766 stability ball 766 4476 Pause for a moment at the end of the rotation, then slowly return your leg to the starting position. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1408 quadriceps 766 766 stability ball 766 4476 Pause for a moment at the end of the rotation, then slowly return your leg to the starting position. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1409 core 766 766 stability ball 766 4476 Pause for a moment at the end of the rotation, then slowly return your leg to the starting position. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1407 hamstrings 766 766 stability ball 766 4477 Repeat the rotation with the other leg. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1408 quadriceps 766 766 stability ball 766 4477 Repeat the rotation with the other leg. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1409 core 766 766 stability ball 766 4477 Repeat the rotation with the other leg. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1407 hamstrings 766 766 stability ball 766 4478 Continue alternating legs for the desired number of repetitions. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1408 quadriceps 766 766 stability ball 766 4478 Continue alternating legs for the desired number of repetitions. 766
766 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif exercise ball one leg prone lower body rotation 1409 core 766 766 stability ball 766 4478 Continue alternating legs for the desired number of repetitions. 766
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1410 hamstrings 767 767 stability ball 767 4479 Start by lying on your back with your legs extended and your heels resting on top of the stability ball. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1411 calves 767 767 stability ball 767 4479 Start by lying on your back with your legs extended and your heels resting on top of the stability ball. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1410 hamstrings 767 767 stability ball 767 4480 Place your arms by your sides for stability. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1411 calves 767 767 stability ball 767 4480 Place your arms by your sides for stability. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1410 hamstrings 767 767 stability ball 767 4481 Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1411 calves 767 767 stability ball 767 4481 Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1410 hamstrings 767 767 stability ball 767 4482 Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1411 calves 767 767 stability ball 767 4482 Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1410 hamstrings 767 767 stability ball 767 4483 Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1411 calves 767 767 stability ball 767 4483 Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1410 hamstrings 767 767 stability ball 767 4484 Slowly return your right leg to the starting position, maintaining control and stability. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1411 calves 767 767 stability ball 767 4484 Slowly return your right leg to the starting position, maintaining control and stability. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1410 hamstrings 767 767 stability ball 767 4485 Repeat the movement with your left leg, alternating sides for the desired number of repetitions. 767
767 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif exercise ball one legged diagonal kick hamstring curl 1411 calves 767 767 stability ball 767 4485 Repeat the movement with your left leg, alternating sides for the desired number of repetitions. 767
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1412 shoulders 768 768 stability ball 768 4486 Start in a push-up position with your hands on the floor and your shins resting on the stability ball. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1413 triceps 768 768 stability ball 768 4486 Start in a push-up position with your hands on the floor and your shins resting on the stability ball. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1414 core 768 768 stability ball 768 4486 Start in a push-up position with your hands on the floor and your shins resting on the stability ball. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1412 shoulders 768 768 stability ball 768 4487 Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1413 triceps 768 768 stability ball 768 4487 Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1414 core 768 768 stability ball 768 4487 Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1412 shoulders 768 768 stability ball 768 4488 Keep your legs straight and your body in a pike position, forming an inverted V shape. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1413 triceps 768 768 stability ball 768 4488 Keep your legs straight and your body in a pike position, forming an inverted V shape. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1414 core 768 768 stability ball 768 4488 Keep your legs straight and your body in a pike position, forming an inverted V shape. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1412 shoulders 768 768 stability ball 768 4489 Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1413 triceps 768 768 stability ball 768 4489 Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1414 core 768 768 stability ball 768 4489 Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1412 shoulders 768 768 stability ball 768 4490 Push through your hands and extend your arms to return to the starting position. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1413 triceps 768 768 stability ball 768 4490 Push through your hands and extend your arms to return to the starting position. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1414 core 768 768 stability ball 768 4490 Push through your hands and extend your arms to return to the starting position. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1412 shoulders 768 768 stability ball 768 4491 Repeat for the desired number of repetitions. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1413 triceps 768 768 stability ball 768 4491 Repeat for the desired number of repetitions. 768
768 chest C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif exercise ball pike push up 1414 core 768 768 stability ball 768 4491 Repeat for the desired number of repetitions. 768
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1415 abdominals 769 769 stability ball 769 4492 Lie face down on a mat with your legs extended and your toes resting on top of the stability ball. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1416 glutes 769 769 stability ball 769 4492 Lie face down on a mat with your legs extended and your toes resting on top of the stability ball. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1415 abdominals 769 769 stability ball 769 4493 Place your hands on the ground, shoulder-width apart, and engage your core muscles. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1416 glutes 769 769 stability ball 769 4493 Place your hands on the ground, shoulder-width apart, and engage your core muscles. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1415 abdominals 769 769 stability ball 769 4494 Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1416 glutes 769 769 stability ball 769 4494 Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1415 abdominals 769 769 stability ball 769 4495 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1416 glutes 769 769 stability ball 769 4495 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1415 abdominals 769 769 stability ball 769 4496 Repeat for the desired number of repetitions. 769
769 back C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif exercise ball prone leg raise 1416 glutes 769 769 stability ball 769 4496 Repeat for the desired number of repetitions. 769
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1418 lower back 770 770 stability ball 770 4497 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1417 glutes 770 770 stability ball 770 4497 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1418 lower back 770 770 stability ball 770 4498 Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1417 glutes 770 770 stability ball 770 4498 Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1418 lower back 770 770 stability ball 770 4499 Place your hands on your hips for support. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1417 glutes 770 770 stability ball 770 4499 Place your hands on your hips for support. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1418 lower back 770 770 stability ball 770 4500 Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1417 glutes 770 770 stability ball 770 4500 Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1418 lower back 770 770 stability ball 770 4501 Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1417 glutes 770 770 stability ball 770 4501 Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1418 lower back 770 770 stability ball 770 4502 Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1417 glutes 770 770 stability ball 770 4502 Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1418 lower back 770 770 stability ball 770 4503 Repeat for the desired number of repetitions. 770
770 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif exercise ball seated hamstring stretch 1417 glutes 770 770 stability ball 770 4503 Repeat for the desired number of repetitions. 770
771 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif exercise ball seated triceps stretch 1419 shoulders 771 771 stability ball 771 4504 Sit on a stability ball with your feet flat on the ground and your back straight. 771
771 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif exercise ball seated triceps stretch 1419 shoulders 771 771 stability ball 771 4505 Hold a dumbbell in one hand and extend your arm straight up above your head. 771
771 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif exercise ball seated triceps stretch 1419 shoulders 771 771 stability ball 771 4506 Bend your elbow and lower the dumbbell behind your head, keeping your upper arm close to your ear. 771
771 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif exercise ball seated triceps stretch 1419 shoulders 771 771 stability ball 771 4507 Hold the stretch for a few seconds, then return to the starting position. 771
771 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif exercise ball seated triceps stretch 1419 shoulders 771 771 stability ball 771 4508 Repeat with the other arm. 771
772 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif exercise ball supine triceps extension 1420 shoulders 772 772 dumbbell 772 4509 Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. 772
772 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif exercise ball supine triceps extension 1420 shoulders 772 772 dumbbell 772 4510 Hold a dumbbell with both hands and extend your arms straight up towards the ceiling. 772
772 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif exercise ball supine triceps extension 1420 shoulders 772 772 dumbbell 772 4511 Slowly lower the dumbbell behind your head, keeping your elbows close to your ears. 772
772 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif exercise ball supine triceps extension 1420 shoulders 772 772 dumbbell 772 4512 Pause for a moment, then raise the dumbbell back up to the starting position. 772
772 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif exercise ball supine triceps extension 1420 shoulders 772 772 dumbbell 772 4513 Repeat for the desired number of repetitions. 772
773 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif ez bar french press on exercise ball 1421 shoulders 773 773 ez barbell 773 4514 Sit on an exercise ball and hold an EZ barbell with an overhand grip. 773
773 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif ez bar french press on exercise ball 1421 shoulders 773 773 ez barbell 773 4515 Extend your arms straight up, keeping your elbows close to your head. 773
773 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif ez bar french press on exercise ball 1421 shoulders 773 773 ez barbell 773 4516 Slowly lower the barbell behind your head by bending your elbows. 773
773 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif ez bar french press on exercise ball 1421 shoulders 773 773 ez barbell 773 4517 Pause for a moment, then extend your arms back up to the starting position. 773
773 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif ez bar french press on exercise ball 1421 shoulders 773 773 ez barbell 773 4518 Repeat for the desired number of repetitions. 773
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1423 chest 774 774 ez barbell 774 4519 Lie flat on a bench with your head at one end and your feet on the floor. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1422 triceps 774 774 ez barbell 774 4519 Lie flat on a bench with your head at one end and your feet on the floor. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1423 chest 774 774 ez barbell 774 4520 Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1422 triceps 774 774 ez barbell 774 4520 Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1423 chest 774 774 ez barbell 774 4521 Extend your arms straight above your chest, keeping a slight bend in your elbows. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1422 triceps 774 774 ez barbell 774 4521 Extend your arms straight above your chest, keeping a slight bend in your elbows. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1423 chest 774 774 ez barbell 774 4522 Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1422 triceps 774 774 ez barbell 774 4522 Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1423 chest 774 774 ez barbell 774 4523 Pause for a moment, then return the barbell to the starting position by reversing the arc motion. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1422 triceps 774 774 ez barbell 774 4523 Pause for a moment, then return the barbell to the starting position by reversing the arc motion. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1423 chest 774 774 ez barbell 774 4524 Repeat for the desired number of repetitions. 774
774 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif ez bar lying bent arms pullover 1422 triceps 774 774 ez barbell 774 4524 Repeat for the desired number of repetitions. 774
775 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif ez bar lying close grip triceps extension behind head 1424 shoulders 775 775 ez barbell 775 4525 Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. 775
775 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif ez bar lying close grip triceps extension behind head 1424 shoulders 775 775 ez barbell 775 4526 Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest. 775
775 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif ez bar lying close grip triceps extension behind head 1424 shoulders 775 775 ez barbell 775 4527 Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows. 775
775 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif ez bar lying close grip triceps extension behind head 1424 shoulders 775 775 ez barbell 775 4528 Pause for a moment, then extend your arms back up to the starting position. 775
775 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif ez bar lying close grip triceps extension behind head 1424 shoulders 775 775 ez barbell 775 4529 Repeat for the desired number of repetitions. 775
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1425 biceps 776 776 ez barbell 776 4530 Stand with your feet shoulder-width apart and knees slightly bent. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1426 forearms 776 776 ez barbell 776 4530 Stand with your feet shoulder-width apart and knees slightly bent. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1425 biceps 776 776 ez barbell 776 4531 Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1426 forearms 776 776 ez barbell 776 4531 Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1425 biceps 776 776 ez barbell 776 4532 Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1426 forearms 776 776 ez barbell 776 4532 Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1425 biceps 776 776 ez barbell 776 4533 Pull the ez barbell towards your lower chest, squeezing your shoulder blades together. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1426 forearms 776 776 ez barbell 776 4533 Pull the ez barbell towards your lower chest, squeezing your shoulder blades together. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1425 biceps 776 776 ez barbell 776 4534 Pause for a moment at the top, then slowly lower the ez barbell back to the starting position. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1426 forearms 776 776 ez barbell 776 4534 Pause for a moment at the top, then slowly lower the ez barbell back to the starting position. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1425 biceps 776 776 ez barbell 776 4535 Repeat for the desired number of repetitions. 776
776 back C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif ez bar reverse grip bent over row 1426 forearms 776 776 ez barbell 776 4535 Repeat for the desired number of repetitions. 776
777 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif ez bar seated close grip concentration curl 1427 forearms 777 777 ez barbell 777 4536 Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip. 777
777 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif ez bar seated close grip concentration curl 1427 forearms 777 777 ez barbell 777 4537 Rest your elbow on the inside of your thigh, just above the knee. 777
777 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif ez bar seated close grip concentration curl 1427 forearms 777 777 ez barbell 777 4538 Curl the barbell up towards your shoulder while keeping your upper arm stationary. 777
777 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif ez bar seated close grip concentration curl 1427 forearms 777 777 ez barbell 777 4539 Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position. 777
777 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif ez bar seated close grip concentration curl 1427 forearms 777 777 ez barbell 777 4540 Repeat for the desired number of repetitions. 777
778 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif ez bar standing french press 1428 shoulders 778 778 ez barbell 778 4541 Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip. 778
778 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif ez bar standing french press 1428 shoulders 778 778 ez barbell 778 4542 Raise the barbell above your head, fully extending your arms. 778
778 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif ez bar standing french press 1428 shoulders 778 778 ez barbell 778 4543 Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows. 778
778 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif ez bar standing french press 1428 shoulders 778 778 ez barbell 778 4544 Pause for a moment, then extend your arms back to the starting position. 778
778 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif ez bar standing french press 1428 shoulders 778 778 ez barbell 778 4545 Repeat for the desired number of repetitions. 778
779 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif ez barbell anti gravity press 1429 triceps 779 779 ez barbell 779 4546 Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip. 779
779 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif ez barbell anti gravity press 1430 chest 779 779 ez barbell 779 4546 Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip. 779
779 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif ez barbell anti gravity press 1429 triceps 779 779 ez barbell 779 4547 Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward. 779
779 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif ez barbell anti gravity press 1430 chest 779 779 ez barbell 779 4547 Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward. 779
779 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif ez barbell anti gravity press 1429 triceps 779 779 ez barbell 779 4548 Press the barbell overhead, extending your arms fully. 779
779 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif ez barbell anti gravity press 1430 chest 779 779 ez barbell 779 4548 Press the barbell overhead, extending your arms fully. 779
779 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif ez barbell anti gravity press 1429 triceps 779 779 ez barbell 779 4549 Lower the barbell back to shoulder height and repeat for the desired number of repetitions. 779
779 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif ez barbell anti gravity press 1430 chest 779 779 ez barbell 779 4549 Lower the barbell back to shoulder height and repeat for the desired number of repetitions. 779
780 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif ez barbell close grip preacher curl 1431 forearms 780 780 ez barbell 780 4550 Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip. 780
780 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif ez barbell close grip preacher curl 1431 forearms 780 780 ez barbell 780 4551 Rest your triceps on the pad and fully extend your arms, keeping your back straight. 780
780 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif ez barbell close grip preacher curl 1431 forearms 780 780 ez barbell 780 4552 Slowly curl the barbell towards your shoulders, contracting your biceps. 780
780 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif ez barbell close grip preacher curl 1431 forearms 780 780 ez barbell 780 4553 Pause for a moment at the top, squeezing your biceps. 780
780 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif ez barbell close grip preacher curl 1431 forearms 780 780 ez barbell 780 4554 Lower the barbell back to the starting position, fully extending your arms. 780
780 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif ez barbell close grip preacher curl 1431 forearms 780 780 ez barbell 780 4555 Repeat for the desired number of repetitions. 780
781 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif ez barbell close-grip curl 1432 forearms 781 781 ez barbell 781 4556 Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart. 781
781 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif ez barbell close-grip curl 1432 forearms 781 781 ez barbell 781 4557 Keep your elbows close to your torso and your upper arms stationary throughout the movement. 781
781 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif ez barbell close-grip curl 1432 forearms 781 781 ez barbell 781 4558 Curl the barbell up towards your shoulders, contracting your biceps. 781
781 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif ez barbell close-grip curl 1432 forearms 781 781 ez barbell 781 4559 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 781
781 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif ez barbell close-grip curl 1432 forearms 781 781 ez barbell 781 4560 Repeat for the desired number of repetitions. 781
782 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif ez barbell curl 1433 forearms 782 782 ez barbell 782 4561 Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. 782
782 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif ez barbell curl 1433 forearms 782 782 ez barbell 782 4562 Keep your elbows close to your torso and your upper arms stationary throughout the movement. 782
782 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif ez barbell curl 1433 forearms 782 782 ez barbell 782 4563 Exhale as you curl the barbell up towards your shoulders, contracting your biceps. 782
782 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif ez barbell curl 1433 forearms 782 782 ez barbell 782 4564 Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position. 782
782 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif ez barbell curl 1433 forearms 782 782 ez barbell 782 4565 Repeat for the desired number of repetitions. 782
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1434 chest 783 783 ez barbell 783 4566 Lie on a decline bench with your head lower than your feet. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1435 shoulders 783 783 ez barbell 783 4566 Lie on a decline bench with your head lower than your feet. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1434 chest 783 783 ez barbell 783 4567 Grasp the ez barbell with a close grip, palms facing each other. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1435 shoulders 783 783 ez barbell 783 4567 Grasp the ez barbell with a close grip, palms facing each other. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1434 chest 783 783 ez barbell 783 4568 Extend your arms straight up above your chest, keeping your elbows close to your body. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1435 shoulders 783 783 ez barbell 783 4568 Extend your arms straight up above your chest, keeping your elbows close to your body. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1434 chest 783 783 ez barbell 783 4569 Lower the barbell towards your forehead by bending your elbows. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1435 shoulders 783 783 ez barbell 783 4569 Lower the barbell towards your forehead by bending your elbows. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1434 chest 783 783 ez barbell 783 4570 Pause for a moment, then press the barbell back up to the starting position. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1435 shoulders 783 783 ez barbell 783 4570 Pause for a moment, then press the barbell back up to the starting position. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1434 chest 783 783 ez barbell 783 4571 Repeat for the desired number of repetitions. 783
783 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif ez barbell decline close grip face press 1435 shoulders 783 783 ez barbell 783 4571 Repeat for the desired number of repetitions. 783
784 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif ez barbell decline triceps extension 1436 shoulders 784 784 ez barbell 784 4572 Lie on a decline bench with your head lower than your feet and your feet secured. 784
784 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif ez barbell decline triceps extension 1436 shoulders 784 784 ez barbell 784 4573 Hold the ez barbell with an overhand grip, hands shoulder-width apart. 784
784 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif ez barbell decline triceps extension 1436 shoulders 784 784 ez barbell 784 4574 Extend your arms fully, keeping your elbows close to your head. 784
784 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif ez barbell decline triceps extension 1436 shoulders 784 784 ez barbell 784 4575 Lower the barbell slowly towards your forehead, bending your elbows. 784
784 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif ez barbell decline triceps extension 1436 shoulders 784 784 ez barbell 784 4576 Pause for a moment, then extend your arms back to the starting position. 784
784 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif ez barbell decline triceps extension 1436 shoulders 784 784 ez barbell 784 4577 Repeat for the desired number of repetitions. 784
785 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif ez barbell incline triceps extension 1437 shoulders 785 785 ez barbell 785 4578 Set up an incline bench at a 45-degree angle. 785
785 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif ez barbell incline triceps extension 1437 shoulders 785 785 ez barbell 785 4579 Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip. 785
785 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif ez barbell incline triceps extension 1437 shoulders 785 785 ez barbell 785 4580 Extend your arms fully overhead, keeping your elbows close to your head. 785
785 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif ez barbell incline triceps extension 1437 shoulders 785 785 ez barbell 785 4581 Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary. 785
785 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif ez barbell incline triceps extension 1437 shoulders 785 785 ez barbell 785 4582 Pause for a moment, then extend your arms back to the starting position. 785
785 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif ez barbell incline triceps extension 1437 shoulders 785 785 ez barbell 785 4583 Repeat for the desired number of repetitions. 785
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1439 shoulders 786 786 ez barbell 786 4584 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1438 chest 786 786 ez barbell 786 4584 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1439 shoulders 786 786 ez barbell 786 4585 Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1438 chest 786 786 ez barbell 786 4585 Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1439 shoulders 786 786 ez barbell 786 4586 Lower the barbell to your chest, keeping your elbows tucked in close to your body. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1438 chest 786 786 ez barbell 786 4586 Lower the barbell to your chest, keeping your elbows tucked in close to your body. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1439 shoulders 786 786 ez barbell 786 4587 Push the barbell back up to the starting position, fully extending your arms. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1438 chest 786 786 ez barbell 786 4587 Push the barbell back up to the starting position, fully extending your arms. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1439 shoulders 786 786 ez barbell 786 4588 Repeat for the desired number of repetitions. 786
786 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif ez barbell jm bench press 1438 chest 786 786 ez barbell 786 4588 Repeat for the desired number of repetitions. 786
787 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif ez barbell reverse grip curl 1440 forearms 787 787 ez barbell 787 4589 Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip. 787
787 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif ez barbell reverse grip curl 1440 forearms 787 787 ez barbell 787 4590 Keep your elbows close to your torso and your upper arms stationary throughout the exercise. 787
787 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif ez barbell reverse grip curl 1440 forearms 787 787 ez barbell 787 4591 Curl the barbell upwards by contracting your biceps, while exhaling. 787
787 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif ez barbell reverse grip curl 1440 forearms 787 787 ez barbell 787 4592 Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. 787
787 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif ez barbell reverse grip curl 1440 forearms 787 787 ez barbell 787 4593 Hold the contracted position for a brief pause as you squeeze your biceps. 787
787 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif ez barbell reverse grip curl 1440 forearms 787 787 ez barbell 787 4594 Slowly begin to bring the barbell back to the starting position as you inhale. 787
787 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif ez barbell reverse grip curl 1440 forearms 787 787 ez barbell 787 4595 Repeat for the desired number of repetitions. 787
788 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif ez barbell reverse grip preacher curl 1441 forearms 788 788 ez barbell 788 4596 Sit on a preacher bench with your chest against the pad and your feet flat on the floor. 788
788 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif ez barbell reverse grip preacher curl 1441 forearms 788 788 ez barbell 788 4597 Grasp the ez barbell with an underhand grip, hands shoulder-width apart. 788
788 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif ez barbell reverse grip preacher curl 1441 forearms 788 788 ez barbell 788 4598 Rest your upper arms on the pad, allowing your forearms to hang down. 788
788 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif ez barbell reverse grip preacher curl 1441 forearms 788 788 ez barbell 788 4599 Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. 788
788 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif ez barbell reverse grip preacher curl 1441 forearms 788 788 ez barbell 788 4600 Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. 788
788 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif ez barbell reverse grip preacher curl 1441 forearms 788 788 ez barbell 788 4601 Repeat for the desired number of repetitions. 788
789 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif ez barbell seated curls 1442 forearms 789 789 ez barbell 789 4602 Sit on a bench with your feet flat on the ground and your back straight. 789
789 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif ez barbell seated curls 1442 forearms 789 789 ez barbell 789 4603 Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. 789
789 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif ez barbell seated curls 1442 forearms 789 789 ez barbell 789 4604 Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you. 789
789 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif ez barbell seated curls 1442 forearms 789 789 ez barbell 789 4605 Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders. 789
789 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif ez barbell seated curls 1442 forearms 789 789 ez barbell 789 4606 Pause for a moment at the top, squeezing your biceps. 789
789 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif ez barbell seated curls 1442 forearms 789 789 ez barbell 789 4607 Inhale and slowly lower the ez barbell back to the starting position. 789
789 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif ez barbell seated curls 1442 forearms 789 789 ez barbell 789 4608 Repeat for the desired number of repetitions. 789
790 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif ez barbell seated triceps extension 1443 shoulders 790 790 ez barbell 790 4609 Sit on a bench with your back straight and feet flat on the ground. 790
790 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif ez barbell seated triceps extension 1443 shoulders 790 790 ez barbell 790 4610 Hold the ez barbell with an overhand grip, hands shoulder-width apart. 790
790 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif ez barbell seated triceps extension 1443 shoulders 790 790 ez barbell 790 4611 Raise the barbell overhead, fully extending your arms. 790
790 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif ez barbell seated triceps extension 1443 shoulders 790 790 ez barbell 790 4612 Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows. 790
790 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif ez barbell seated triceps extension 1443 shoulders 790 790 ez barbell 790 4613 Pause for a moment, then raise the barbell back to the starting position by extending your arms. 790
790 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif ez barbell seated triceps extension 1443 shoulders 790 790 ez barbell 790 4614 Repeat for the desired number of repetitions. 790
791 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1444 forearms 791 791 ez barbell 791 4615 Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. 791
791 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1444 forearms 791 791 ez barbell 791 4616 Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down. 791
791 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1444 forearms 791 791 ez barbell 791 4617 Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. 791
791 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1444 forearms 791 791 ez barbell 791 4618 Pause for a moment at the top, squeezing your biceps. 791
791 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1444 forearms 791 791 ez barbell 791 4619 Inhale and slowly lower the barbell back to the starting position. 791
791 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1444 forearms 791 791 ez barbell 791 4620 Repeat for the desired number of repetitions. 791
792 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1445 forearms 792 792 ez barbell 792 4621 Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. 792
792 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1445 forearms 792 792 ez barbell 792 4622 Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down. 792
792 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1445 forearms 792 792 ez barbell 792 4623 Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. 792
792 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1445 forearms 792 792 ez barbell 792 4624 Pause for a moment at the top, squeezing your biceps. 792
792 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1445 forearms 792 792 ez barbell 792 4625 Inhale and slowly lower the barbell back to the starting position. 792
792 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif ez barbell spider curl 1445 forearms 792 792 ez barbell 792 4626 Repeat for the desired number of repetitions. 792
793 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif ez-bar biceps curl (with arm blaster) 1446 forearms 793 793 ez barbell 793 4627 Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. 793
793 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif ez-bar biceps curl (with arm blaster) 1446 forearms 793 793 ez barbell 793 4628 Place your upper arms against the arm blaster, keeping them stationary throughout the exercise. 793
793 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif ez-bar biceps curl (with arm blaster) 1446 forearms 793 793 ez barbell 793 4629 Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders. 793
793 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif ez-bar biceps curl (with arm blaster) 1446 forearms 793 793 ez barbell 793 4630 Pause for a moment at the top, squeezing your biceps. 793
793 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif ez-bar biceps curl (with arm blaster) 1446 forearms 793 793 ez barbell 793 4631 Inhale and slowly lower the barbell back to the starting position, fully extending your arms. 793
793 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif ez-bar biceps curl (with arm blaster) 1446 forearms 793 793 ez barbell 793 4632 Repeat for the desired number of repetitions. 793
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1447 chest 794 794 ez barbell 794 4633 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1448 shoulders 794 794 ez barbell 794 4633 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1447 chest 794 794 ez barbell 794 4634 Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1448 shoulders 794 794 ez barbell 794 4634 Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1447 chest 794 794 ez barbell 794 4635 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1448 shoulders 794 794 ez barbell 794 4635 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1447 chest 794 794 ez barbell 794 4636 Slowly lower the barbell towards your chest, keeping your elbows close to your body. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1448 shoulders 794 794 ez barbell 794 4636 Slowly lower the barbell towards your chest, keeping your elbows close to your body. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1447 chest 794 794 ez barbell 794 4637 Pause for a moment when the barbell touches your chest. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1448 shoulders 794 794 ez barbell 794 4637 Pause for a moment when the barbell touches your chest. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1447 chest 794 794 ez barbell 794 4638 Push the barbell back up to the starting position, fully extending your arms. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1448 shoulders 794 794 ez barbell 794 4638 Push the barbell back up to the starting position, fully extending your arms. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1447 chest 794 794 ez barbell 794 4639 Repeat for the desired number of repetitions. 794
794 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif ez-bar close-grip bench press 1448 shoulders 794 794 ez barbell 794 4639 Repeat for the desired number of repetitions. 794
795 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif ez-barbell standing wide grip biceps curl 1449 forearms 795 795 ez barbell 795 4640 Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart. 795
795 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif ez-barbell standing wide grip biceps curl 1449 forearms 795 795 ez barbell 795 4641 Keep your elbows close to your torso and your upper arms stationary throughout the movement. 795
795 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif ez-barbell standing wide grip biceps curl 1449 forearms 795 795 ez barbell 795 4642 Curl the barbell up towards your shoulders by contracting your biceps. 795
795 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif ez-barbell standing wide grip biceps curl 1449 forearms 795 795 ez barbell 795 4643 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 795
795 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif ez-barbell standing wide grip biceps curl 1449 forearms 795 795 ez barbell 795 4644 Repeat for the desired number of repetitions. 795
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1450 calves 796 796 dumbbell 796 4645 Stand up straight with a dumbbell in each hand, palms facing your sides. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1452 core 796 796 dumbbell 796 4645 Stand up straight with a dumbbell in each hand, palms facing your sides. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1451 forearms 796 796 dumbbell 796 4645 Stand up straight with a dumbbell in each hand, palms facing your sides. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1450 calves 796 796 dumbbell 796 4646 Keep your back straight and your shoulders back. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1452 core 796 796 dumbbell 796 4646 Keep your back straight and your shoulders back. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1451 forearms 796 796 dumbbell 796 4646 Keep your back straight and your shoulders back. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1450 calves 796 796 dumbbell 796 4647 Take small, controlled steps forward, maintaining an upright posture. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1452 core 796 796 dumbbell 796 4647 Take small, controlled steps forward, maintaining an upright posture. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1451 forearms 796 796 dumbbell 796 4647 Take small, controlled steps forward, maintaining an upright posture. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1450 calves 796 796 dumbbell 796 4648 Continue walking for the desired distance or time. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1452 core 796 796 dumbbell 796 4648 Continue walking for the desired distance or time. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1451 forearms 796 796 dumbbell 796 4648 Continue walking for the desired distance or time. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1450 calves 796 796 dumbbell 796 4649 To finish, stop walking and carefully lower the dumbbells to your sides. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1452 core 796 796 dumbbell 796 4649 To finish, stop walking and carefully lower the dumbbells to your sides. 796
796 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif farmers walk 1451 forearms 796 796 dumbbell 796 4649 To finish, stop walking and carefully lower the dumbbells to your sides. 796
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1453 wrist flexors 797 797 barbell 797 4650 Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1454 grip muscles 797 797 barbell 797 4650 Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1453 wrist flexors 797 797 barbell 797 4651 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1454 grip muscles 797 797 barbell 797 4651 Rest your forearms on your thighs, allowing your wrists to hang off the edge. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1453 wrist flexors 797 797 barbell 797 4652 Slowly curl your fingers towards your palms, squeezing the barbell tightly. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1454 grip muscles 797 797 barbell 797 4652 Slowly curl your fingers towards your palms, squeezing the barbell tightly. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1453 wrist flexors 797 797 barbell 797 4653 Hold the contraction for a moment, then slowly release your fingers back to the starting position. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1454 grip muscles 797 797 barbell 797 4653 Hold the contraction for a moment, then slowly release your fingers back to the starting position. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1453 wrist flexors 797 797 barbell 797 4654 Repeat for the desired number of repetitions. 797
797 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif finger curls 1454 grip muscles 797 797 barbell 797 4654 Repeat for the desired number of repetitions. 797
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1455 obliques 798 798 body weight 798 4655 Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1456 shoulders 798 798 body weight 798 4655 Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1455 obliques 798 798 body weight 798 4656 Engage your core and lift your legs off the ground, keeping them straight. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1456 shoulders 798 798 body weight 798 4656 Engage your core and lift your legs off the ground, keeping them straight. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1455 obliques 798 798 body weight 798 4657 Using your core and upper body strength, raise your legs until they are parallel to the ground. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1456 shoulders 798 798 body weight 798 4657 Using your core and upper body strength, raise your legs until they are parallel to the ground. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1455 obliques 798 798 body weight 798 4658 Hold this position for as long as you can, maintaining a straight body line. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1456 shoulders 798 798 body weight 798 4658 Hold this position for as long as you can, maintaining a straight body line. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1455 obliques 798 798 body weight 798 4659 Slowly lower your legs back down to the starting position. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1456 shoulders 798 798 body weight 798 4659 Slowly lower your legs back down to the starting position. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1455 obliques 798 798 body weight 798 4660 Repeat for the desired number of repetitions. 798
798 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif flag 1456 shoulders 798 798 body weight 798 4660 Repeat for the desired number of repetitions. 798
799 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif flexion leg sit up (bent knee) 1457 hip flexors 799 799 body weight 799 4661 Lie flat on your back with your knees bent and feet flat on the ground. 799
799 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif flexion leg sit up (bent knee) 1457 hip flexors 799 799 body weight 799 4662 Place your hands behind your head with your elbows pointing outwards. 799
799 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif flexion leg sit up (bent knee) 1457 hip flexors 799 799 body weight 799 4663 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 799
799 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif flexion leg sit up (bent knee) 1457 hip flexors 799 799 body weight 799 4664 At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest. 799
799 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif flexion leg sit up (bent knee) 1457 hip flexors 799 799 body weight 799 4665 Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position. 799
799 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif flexion leg sit up (bent knee) 1457 hip flexors 799 799 body weight 799 4666 Repeat for the desired number of repetitions. 799
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1459 quadriceps 800 800 body weight 800 4667 Lie flat on your back with your legs extended and arms straight above your head. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1458 hip flexors 800 800 body weight 800 4667 Lie flat on your back with your legs extended and arms straight above your head. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1459 quadriceps 800 800 body weight 800 4668 Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1458 hip flexors 800 800 body weight 800 4668 Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1459 quadriceps 800 800 body weight 800 4669 Reach your hands towards your toes as you lift your upper body and legs. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1458 hip flexors 800 800 body weight 800 4669 Reach your hands towards your toes as you lift your upper body and legs. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1459 quadriceps 800 800 body weight 800 4670 Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1458 hip flexors 800 800 body weight 800 4670 Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1459 quadriceps 800 800 body weight 800 4671 Repeat for the desired number of repetitions. 800
800 waist C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif flexion leg sit up (straight arm) 1458 hip flexors 800 800 body weight 800 4671 Repeat for the desired number of repetitions. 800
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1460 deltoids 801 801 barbell 801 4672 Lie flat on your back on the floor with your knees bent and feet flat on the ground. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1461 triceps 801 801 barbell 801 4672 Lie flat on your back on the floor with your knees bent and feet flat on the ground. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1460 deltoids 801 801 barbell 801 4673 Hold a barbell with an overhand grip, arms extended straight up over your chest. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1461 triceps 801 801 barbell 801 4673 Hold a barbell with an overhand grip, arms extended straight up over your chest. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1460 deltoids 801 801 barbell 801 4674 Slowly lower the barbell out to the sides, keeping a slight bend in your elbows. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1461 triceps 801 801 barbell 801 4674 Slowly lower the barbell out to the sides, keeping a slight bend in your elbows. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1460 deltoids 801 801 barbell 801 4675 Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1461 triceps 801 801 barbell 801 4675 Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1460 deltoids 801 801 barbell 801 4676 Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1461 triceps 801 801 barbell 801 4676 Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1460 deltoids 801 801 barbell 801 4677 Repeat for the desired number of repetitions. 801
801 chest C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif floor fly (with barbell) 1461 triceps 801 801 barbell 801 4677 Repeat for the desired number of repetitions. 801
802 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif flutter kicks 1463 lower abs 802 802 body weight 802 4678 Lie flat on your back with your legs extended and your hands by your sides. 802
802 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif flutter kicks 1462 hip flexors 802 802 body weight 802 4678 Lie flat on your back with your legs extended and your hands by your sides. 802
802 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif flutter kicks 1463 lower abs 802 802 body weight 802 4679 Engage your core and lift your legs off the ground about 6 inches. 802
802 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif flutter kicks 1462 hip flexors 802 802 body weight 802 4679 Engage your core and lift your legs off the ground about 6 inches. 802
802 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif flutter kicks 1463 lower abs 802 802 body weight 802 4680 Keeping your legs straight, alternate lifting one leg slightly higher than the other. 802
802 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif flutter kicks 1462 hip flexors 802 802 body weight 802 4680 Keeping your legs straight, alternate lifting one leg slightly higher than the other. 802
802 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif flutter kicks 1463 lower abs 802 802 body weight 802 4681 Continue this fluttering motion for the desired number of repetitions. 802
802 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif flutter kicks 1462 hip flexors 802 802 body weight 802 4681 Continue this fluttering motion for the desired number of repetitions. 802
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1464 calves 803 803 body weight 803 4682 Stand with your feet shoulder-width apart. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1466 glutes 803 803 body weight 803 4682 Stand with your feet shoulder-width apart. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1465 hamstrings 803 803 body weight 803 4682 Stand with your feet shoulder-width apart. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1464 calves 803 803 body weight 803 4683 Bend your knees and lower your body into a squat position. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1466 glutes 803 803 body weight 803 4683 Bend your knees and lower your body into a squat position. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1465 hamstrings 803 803 body weight 803 4683 Bend your knees and lower your body into a squat position. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1464 calves 803 803 body weight 803 4684 Swing your arms back for momentum. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1466 glutes 803 803 body weight 803 4684 Swing your arms back for momentum. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1465 hamstrings 803 803 body weight 803 4684 Swing your arms back for momentum. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1464 calves 803 803 body weight 803 4685 Jump forward explosively, extending your hips, knees, and ankles. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1466 glutes 803 803 body weight 803 4685 Jump forward explosively, extending your hips, knees, and ankles. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1465 hamstrings 803 803 body weight 803 4685 Jump forward explosively, extending your hips, knees, and ankles. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1464 calves 803 803 body weight 803 4686 Land softly on the balls of your feet and immediately go into the next jump. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1466 glutes 803 803 body weight 803 4686 Land softly on the balls of your feet and immediately go into the next jump. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1465 hamstrings 803 803 body weight 803 4686 Land softly on the balls of your feet and immediately go into the next jump. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1464 calves 803 803 body weight 803 4687 Repeat for the desired number of repetitions. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1466 glutes 803 803 body weight 803 4687 Repeat for the desired number of repetitions. 803
803 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif forward jump 1465 hamstrings 803 803 body weight 803 4687 Repeat for the desired number of repetitions. 803
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1467 quadriceps 804 804 body weight 804 4688 Stand with your feet hip-width apart and hands on your hips. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1469 calves 804 804 body weight 804 4688 Stand with your feet hip-width apart and hands on your hips. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1468 hamstrings 804 804 body weight 804 4688 Stand with your feet hip-width apart and hands on your hips. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1467 quadriceps 804 804 body weight 804 4689 Take a big step forward with your right foot, lowering your body into a lunge position. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1469 calves 804 804 body weight 804 4689 Take a big step forward with your right foot, lowering your body into a lunge position. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1468 hamstrings 804 804 body weight 804 4689 Take a big step forward with your right foot, lowering your body into a lunge position. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1467 quadriceps 804 804 body weight 804 4690 Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1469 calves 804 804 body weight 804 4690 Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1468 hamstrings 804 804 body weight 804 4690 Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1467 quadriceps 804 804 body weight 804 4691 Push off with your right foot and return to the starting position. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1469 calves 804 804 body weight 804 4691 Push off with your right foot and return to the starting position. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1468 hamstrings 804 804 body weight 804 4691 Push off with your right foot and return to the starting position. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1467 quadriceps 804 804 body weight 804 4692 Repeat with your left leg, alternating sides for the desired number of repetitions. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1469 calves 804 804 body weight 804 4692 Repeat with your left leg, alternating sides for the desired number of repetitions. 804
804 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif forward lunge (male) 1468 hamstrings 804 804 body weight 804 4692 Repeat with your left leg, alternating sides for the desired number of repetitions. 804
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1470 quadriceps 805 805 barbell 805 4693 Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1471 hamstrings 805 805 barbell 805 4693 Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1472 calves 805 805 barbell 805 4693 Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1470 quadriceps 805 805 barbell 805 4694 Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1471 hamstrings 805 805 barbell 805 4694 Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1472 calves 805 805 barbell 805 4694 Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1470 quadriceps 805 805 barbell 805 4695 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1471 hamstrings 805 805 barbell 805 4695 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1472 calves 805 805 barbell 805 4695 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1470 quadriceps 805 805 barbell 805 4696 Pause for a moment, then push through your heels to return to the starting position. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1471 hamstrings 805 805 barbell 805 4696 Pause for a moment, then push through your heels to return to the starting position. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1472 calves 805 805 barbell 805 4696 Pause for a moment, then push through your heels to return to the starting position. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1470 quadriceps 805 805 barbell 805 4697 Repeat for the desired number of repetitions. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1471 hamstrings 805 805 barbell 805 4697 Repeat for the desired number of repetitions. 805
805 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif frankenstein squat 1472 calves 805 805 barbell 805 4697 Repeat for the desired number of repetitions. 805
806 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif frog crunch 1473 hip flexors 806 806 body weight 806 4698 Lie flat on your back with your knees bent and feet flat on the ground. 806
806 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif frog crunch 1473 hip flexors 806 806 body weight 806 4699 Place your hands behind your head with your elbows pointing outwards. 806
806 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif frog crunch 1473 hip flexors 806 806 body weight 806 4700 Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 806
806 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif frog crunch 1473 hip flexors 806 806 body weight 806 4701 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 806
806 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif frog crunch 1473 hip flexors 806 806 body weight 806 4702 Repeat for the desired number of repetitions. 806
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1475 chest 807 807 body weight 807 4703 Start in a push-up position with your hands shoulder-width apart and your feet together. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1476 triceps 807 807 body weight 807 4703 Start in a push-up position with your hands shoulder-width apart and your feet together. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1474 shoulders 807 807 body weight 807 4703 Start in a push-up position with your hands shoulder-width apart and your feet together. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1475 chest 807 807 body weight 807 4704 Bend your elbows and lower your body towards the ground, keeping your back straight. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1476 triceps 807 807 body weight 807 4704 Bend your elbows and lower your body towards the ground, keeping your back straight. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1474 shoulders 807 807 body weight 807 4704 Bend your elbows and lower your body towards the ground, keeping your back straight. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1475 chest 807 807 body weight 807 4705 As you lower your body, lift your feet off the ground and bring your knees towards your chest. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1476 triceps 807 807 body weight 807 4705 As you lower your body, lift your feet off the ground and bring your knees towards your chest. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1474 shoulders 807 807 body weight 807 4705 As you lower your body, lift your feet off the ground and bring your knees towards your chest. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1475 chest 807 807 body weight 807 4706 Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1476 triceps 807 807 body weight 807 4706 Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1474 shoulders 807 807 body weight 807 4706 Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1475 chest 807 807 body weight 807 4707 Repeat for the desired number of repetitions. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1476 triceps 807 807 body weight 807 4707 Repeat for the desired number of repetitions. 807
807 waist C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif frog planche 1474 shoulders 807 807 body weight 807 4707 Repeat for the desired number of repetitions. 807
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1478 shoulders 808 808 body weight 808 4708 Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1477 lats 808 808 body weight 808 4708 Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1479 forearms 808 808 body weight 808 4708 Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1478 shoulders 808 808 body weight 808 4709 Engage your core and pull your shoulder blades down and back. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1477 lats 808 808 body weight 808 4709 Engage your core and pull your shoulder blades down and back. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1479 forearms 808 808 body weight 808 4709 Engage your core and pull your shoulder blades down and back. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1478 shoulders 808 808 body weight 808 4710 Bend your knees and tuck them towards your chest. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1477 lats 808 808 body weight 808 4710 Bend your knees and tuck them towards your chest. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1479 forearms 808 808 body weight 808 4710 Bend your knees and tuck them towards your chest. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1478 shoulders 808 808 body weight 808 4711 Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1477 lats 808 808 body weight 808 4711 Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1479 forearms 808 808 body weight 808 4711 Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1478 shoulders 808 808 body weight 808 4712 Hold this position for as long as you can, aiming for a full front lever position. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1477 lats 808 808 body weight 808 4712 Hold this position for as long as you can, aiming for a full front lever position. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1479 forearms 808 808 body weight 808 4712 Hold this position for as long as you can, aiming for a full front lever position. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1478 shoulders 808 808 body weight 808 4713 To release, slowly lower your legs back down and return to the starting position. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1477 lats 808 808 body weight 808 4713 To release, slowly lower your legs back down and return to the starting position. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1479 forearms 808 808 body weight 808 4713 To release, slowly lower your legs back down and return to the starting position. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1478 shoulders 808 808 body weight 808 4714 Repeat for the desired number of repetitions. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1477 lats 808 808 body weight 808 4714 Repeat for the desired number of repetitions. 808
808 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif front lever 1479 forearms 808 808 body weight 808 4714 Repeat for the desired number of repetitions. 808
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1480 core 809 809 body weight 809 4715 Hang from a pull-up bar with an overhand grip, palms facing away from you. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1481 shoulders 809 809 body weight 809 4715 Hang from a pull-up bar with an overhand grip, palms facing away from you. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1480 core 809 809 body weight 809 4716 Engage your core and pull your shoulder blades down and back. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1481 shoulders 809 809 body weight 809 4716 Engage your core and pull your shoulder blades down and back. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1480 core 809 809 body weight 809 4717 Keeping your body straight, lift your legs up until they are parallel to the ground. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1481 shoulders 809 809 body weight 809 4717 Keeping your body straight, lift your legs up until they are parallel to the ground. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1480 core 809 809 body weight 809 4718 Hold this position for as long as you can, aiming for 10-20 seconds. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1481 shoulders 809 809 body weight 809 4718 Hold this position for as long as you can, aiming for 10-20 seconds. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1480 core 809 809 body weight 809 4719 Slowly lower your legs back down to the starting position. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1481 shoulders 809 809 body weight 809 4719 Slowly lower your legs back down to the starting position. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1480 core 809 809 body weight 809 4720 Repeat for the desired number of repetitions. 809
809 back C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif front lever reps 1481 shoulders 809 809 body weight 809 4720 Repeat for the desired number of repetitions. 809
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1482 obliques 810 810 body weight 810 4721 Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1483 shoulders 810 810 body weight 810 4721 Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1482 obliques 810 810 body weight 810 4722 Engage your core and glutes to maintain a stable position. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1483 shoulders 810 810 body weight 810 4722 Engage your core and glutes to maintain a stable position. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1482 obliques 810 810 body weight 810 4723 Rotate your torso to the right, lifting your right arm and extending it towards the ceiling. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1483 shoulders 810 810 body weight 810 4723 Rotate your torso to the right, lifting your right arm and extending it towards the ceiling. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1482 obliques 810 810 body weight 810 4724 Keep your hips and legs stable as you twist. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1483 shoulders 810 810 body weight 810 4724 Keep your hips and legs stable as you twist. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1482 obliques 810 810 body weight 810 4725 Hold for a moment, then return to the starting position. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1483 shoulders 810 810 body weight 810 4725 Hold for a moment, then return to the starting position. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1482 obliques 810 810 body weight 810 4726 Repeat the twist on the left side. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1483 shoulders 810 810 body weight 810 4726 Repeat the twist on the left side. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1482 obliques 810 810 body weight 810 4727 Continue alternating sides for the desired number of repetitions. 810
810 waist C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif front plank with twist 1483 shoulders 810 810 body weight 810 4727 Continue alternating sides for the desired number of repetitions. 810
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1485 chest 811 811 body weight 811 4728 Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1484 shoulders 811 811 body weight 811 4728 Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1485 chest 811 811 body weight 811 4729 Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1484 shoulders 811 811 body weight 811 4729 Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1485 chest 811 811 body weight 811 4730 Engage your core and hold this position for a few seconds. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1484 shoulders 811 811 body weight 811 4730 Engage your core and hold this position for a few seconds. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1485 chest 811 811 body weight 811 4731 Return to the starting position by pushing through your feet and standing back up. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1484 shoulders 811 811 body weight 811 4731 Return to the starting position by pushing through your feet and standing back up. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1485 chest 811 811 body weight 811 4732 Repeat for the desired number of repetitions. 811
811 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif full maltese 1484 shoulders 811 811 body weight 811 4732 Repeat for the desired number of repetitions. 811
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1486 shoulders 812 812 body weight 812 4733 Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1488 triceps 812 812 body weight 812 4733 Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1487 chest 812 812 body weight 812 4733 Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1486 shoulders 812 812 body weight 812 4734 Engage your core and slowly shift your weight forward, lifting your feet off the ground. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1488 triceps 812 812 body weight 812 4734 Engage your core and slowly shift your weight forward, lifting your feet off the ground. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1487 chest 812 812 body weight 812 4734 Engage your core and slowly shift your weight forward, lifting your feet off the ground. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1486 shoulders 812 812 body weight 812 4735 Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1488 triceps 812 812 body weight 812 4735 Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1487 chest 812 812 body weight 812 4735 Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1486 shoulders 812 812 body weight 812 4736 Hold this position for as long as you can, maintaining a straight body line. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1488 triceps 812 812 body weight 812 4736 Hold this position for as long as you can, maintaining a straight body line. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1487 chest 812 812 body weight 812 4736 Hold this position for as long as you can, maintaining a straight body line. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1486 shoulders 812 812 body weight 812 4737 Slowly lower your feet back to the ground and return to the starting position. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1488 triceps 812 812 body weight 812 4737 Slowly lower your feet back to the ground and return to the starting position. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1487 chest 812 812 body weight 812 4737 Slowly lower your feet back to the ground and return to the starting position. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1486 shoulders 812 812 body weight 812 4738 Repeat for the desired number of repetitions. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1488 triceps 812 812 body weight 812 4738 Repeat for the desired number of repetitions. 812
812 waist C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif full planche 1487 chest 812 812 body weight 812 4738 Repeat for the desired number of repetitions. 812
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1490 triceps 813 813 body weight 813 4739 Start in a push-up position with your hands placed slightly wider than shoulder-width apart. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1491 core 813 813 body weight 813 4739 Start in a push-up position with your hands placed slightly wider than shoulder-width apart. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1489 shoulders 813 813 body weight 813 4739 Start in a push-up position with your hands placed slightly wider than shoulder-width apart. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1490 triceps 813 813 body weight 813 4740 Engage your core and lower your body down towards the ground, keeping your elbows close to your sides. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1491 core 813 813 body weight 813 4740 Engage your core and lower your body down towards the ground, keeping your elbows close to your sides. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1489 shoulders 813 813 body weight 813 4740 Engage your core and lower your body down towards the ground, keeping your elbows close to your sides. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1490 triceps 813 813 body weight 813 4741 As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1491 core 813 813 body weight 813 4741 As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1489 shoulders 813 813 body weight 813 4741 As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1490 triceps 813 813 body weight 813 4742 Continue to lower your body until your chest is just above the ground. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1491 core 813 813 body weight 813 4742 Continue to lower your body until your chest is just above the ground. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1489 shoulders 813 813 body weight 813 4742 Continue to lower your body until your chest is just above the ground. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1490 triceps 813 813 body weight 813 4743 Push through your hands and extend your arms to lift your body back up to the starting position. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1491 core 813 813 body weight 813 4743 Push through your hands and extend your arms to lift your body back up to the starting position. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1489 shoulders 813 813 body weight 813 4743 Push through your hands and extend your arms to lift your body back up to the starting position. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1490 triceps 813 813 body weight 813 4744 Maintain a straight line from your head to your heels throughout the movement. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1491 core 813 813 body weight 813 4744 Maintain a straight line from your head to your heels throughout the movement. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1489 shoulders 813 813 body weight 813 4744 Maintain a straight line from your head to your heels throughout the movement. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1490 triceps 813 813 body weight 813 4745 Repeat for the desired number of repetitions. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1491 core 813 813 body weight 813 4745 Repeat for the desired number of repetitions. 813
813 chest C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif full planche push-up 1489 shoulders 813 813 body weight 813 4745 Repeat for the desired number of repetitions. 813
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1493 rhomboids 814 814 body weight 814 4746 Stand facing a high bar with your feet shoulder-width apart. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1494 rear deltoids 814 814 body weight 814 4746 Stand facing a high bar with your feet shoulder-width apart. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1492 biceps 814 814 body weight 814 4746 Stand facing a high bar with your feet shoulder-width apart. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1493 rhomboids 814 814 body weight 814 4747 Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1494 rear deltoids 814 814 body weight 814 4747 Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1492 biceps 814 814 body weight 814 4747 Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1493 rhomboids 814 814 body weight 814 4748 Hang from the bar with your arms fully extended and your body straight. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1494 rear deltoids 814 814 body weight 814 4748 Hang from the bar with your arms fully extended and your body straight. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1492 biceps 814 814 body weight 814 4748 Hang from the bar with your arms fully extended and your body straight. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1493 rhomboids 814 814 body weight 814 4749 Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1494 rear deltoids 814 814 body weight 814 4749 Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1492 biceps 814 814 body weight 814 4749 Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1493 rhomboids 814 814 body weight 814 4750 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1494 rear deltoids 814 814 body weight 814 4750 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1492 biceps 814 814 body weight 814 4750 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1493 rhomboids 814 814 body weight 814 4751 Repeat for the desired number of repetitions. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1494 rear deltoids 814 814 body weight 814 4751 Repeat for the desired number of repetitions. 814
814 back C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif gironda sternum chin 1492 biceps 814 814 body weight 814 4751 Repeat for the desired number of repetitions. 814
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1496 quadriceps 815 815 body weight 815 4752 Lie flat on your back with your knees bent and feet flat on the ground. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1495 hamstrings 815 815 body weight 815 4752 Lie flat on your back with your knees bent and feet flat on the ground. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1496 quadriceps 815 815 body weight 815 4753 Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1495 hamstrings 815 815 body weight 815 4753 Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1496 quadriceps 815 815 body weight 815 4754 While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1495 hamstrings 815 815 body weight 815 4754 While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1496 quadriceps 815 815 body weight 815 4755 Lower your foot back to the ground and repeat the movement with the other leg. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1495 hamstrings 815 815 body weight 815 4755 Lower your foot back to the ground and repeat the movement with the other leg. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1496 quadriceps 815 815 body weight 815 4756 Continue alternating legs in a marching motion while maintaining the bridge position. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1495 hamstrings 815 815 body weight 815 4756 Continue alternating legs in a marching motion while maintaining the bridge position. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1496 quadriceps 815 815 body weight 815 4757 Repeat for the desired number of repetitions. 815
815 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif glute bridge march 1495 hamstrings 815 815 body weight 815 4757 Repeat for the desired number of repetitions. 815
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1497 hamstrings 816 816 body weight 816 4758 Sit on the edge of a bench with your back against it and your feet flat on the ground. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1498 core 816 816 body weight 816 4758 Sit on the edge of a bench with your back against it and your feet flat on the ground. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1497 hamstrings 816 816 body weight 816 4759 Place your hands on the bench beside your hips for support. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1498 core 816 816 body weight 816 4759 Place your hands on the bench beside your hips for support. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1497 hamstrings 816 816 body weight 816 4760 Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1498 core 816 816 body weight 816 4760 Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1497 hamstrings 816 816 body weight 816 4761 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1498 core 816 816 body weight 816 4761 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1497 hamstrings 816 816 body weight 816 4762 Repeat for the desired number of repetitions. 816
816 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif glute bridge two legs on bench (male) 1498 core 816 816 body weight 816 4762 Repeat for the desired number of repetitions. 816
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1499 glutes 817 817 body weight 817 4763 Adjust the glute-ham raise machine to fit your body. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1500 lower back 817 817 body weight 817 4763 Adjust the glute-ham raise machine to fit your body. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1499 glutes 817 817 body weight 817 4764 Position yourself face down on the machine with your ankles secured. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1500 lower back 817 817 body weight 817 4764 Position yourself face down on the machine with your ankles secured. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1499 glutes 817 817 body weight 817 4765 Place your hands on your chest or cross them over your chest. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1500 lower back 817 817 body weight 817 4765 Place your hands on your chest or cross them over your chest. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1499 glutes 817 817 body weight 817 4766 Engage your hamstrings and glutes to lift your upper body up towards the ceiling. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1500 lower back 817 817 body weight 817 4766 Engage your hamstrings and glutes to lift your upper body up towards the ceiling. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1499 glutes 817 817 body weight 817 4767 Continue lifting until your body is in a straight line from your head to your heels. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1500 lower back 817 817 body weight 817 4767 Continue lifting until your body is in a straight line from your head to your heels. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1499 glutes 817 817 body weight 817 4768 Pause for a moment at the top, then slowly lower your body back down to the starting position. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1500 lower back 817 817 body weight 817 4768 Pause for a moment at the top, then slowly lower your body back down to the starting position. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1499 glutes 817 817 body weight 817 4769 Repeat for the desired number of repetitions. 817
817 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif glute-ham raise 1500 lower back 817 817 body weight 817 4769 Repeat for the desired number of repetitions. 817
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1501 forearms 818 818 body weight 818 4770 Stand with your feet shoulder-width apart and your knees slightly bent. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1502 biceps 818 818 body weight 818 4770 Stand with your feet shoulder-width apart and your knees slightly bent. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1501 forearms 818 818 body weight 818 4771 Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1502 biceps 818 818 body weight 818 4771 Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1501 forearms 818 818 body weight 818 4772 Hang from the bar with your arms fully extended and your palms facing away from you. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1502 biceps 818 818 body weight 818 4772 Hang from the bar with your arms fully extended and your palms facing away from you. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1501 forearms 818 818 body weight 818 4773 Engage your core and pull your body up towards the bar, bringing your chin above the bar. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1502 biceps 818 818 body weight 818 4773 Engage your core and pull your body up towards the bar, bringing your chin above the bar. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1501 forearms 818 818 body weight 818 4774 Pause for a moment at the top, then slowly lower your body back down to the starting position. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1502 biceps 818 818 body weight 818 4774 Pause for a moment at the top, then slowly lower your body back down to the starting position. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1501 forearms 818 818 body weight 818 4775 Repeat for the desired number of repetitions. 818
818 waist C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif gorilla chin 1502 biceps 818 818 body weight 818 4775 Repeat for the desired number of repetitions. 818
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1504 inner thighs 819 819 body weight 819 4776 Lie flat on your back with your knees bent and feet flat on the ground. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1503 hip flexors 819 819 body weight 819 4776 Lie flat on your back with your knees bent and feet flat on the ground. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1504 inner thighs 819 819 body weight 819 4777 Place your hands behind your head with your elbows pointing outwards. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1503 hip flexors 819 819 body weight 819 4777 Place your hands behind your head with your elbows pointing outwards. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1504 inner thighs 819 819 body weight 819 4778 Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1503 hip flexors 819 819 body weight 819 4778 Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1504 inner thighs 819 819 body weight 819 4779 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1503 hip flexors 819 819 body weight 819 4779 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1504 inner thighs 819 819 body weight 819 4780 Repeat for the desired number of repetitions. 819
819 waist C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif groin crunch 1503 hip flexors 819 819 body weight 819 4780 Repeat for the desired number of repetitions. 819
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1505 hamstrings 820 820 sled machine 820 4781 Adjust the sled machine to a comfortable weight. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1506 glutes 820 820 sled machine 820 4781 Adjust the sled machine to a comfortable weight. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1505 hamstrings 820 820 sled machine 820 4782 Stand on the sled machine with your toes on the platform and your heels hanging off. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1506 glutes 820 820 sled machine 820 4782 Stand on the sled machine with your toes on the platform and your heels hanging off. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1505 hamstrings 820 820 sled machine 820 4783 Hold onto the handles for stability. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1506 glutes 820 820 sled machine 820 4783 Hold onto the handles for stability. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1505 hamstrings 820 820 sled machine 820 4784 Raise your heels as high as possible by pushing through the balls of your feet. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1506 glutes 820 820 sled machine 820 4784 Raise your heels as high as possible by pushing through the balls of your feet. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1505 hamstrings 820 820 sled machine 820 4785 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1506 glutes 820 820 sled machine 820 4785 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1505 hamstrings 820 820 sled machine 820 4786 Repeat for the desired number of repetitions. 820
820 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif hack calf raise 1506 glutes 820 820 sled machine 820 4786 Repeat for the desired number of repetitions. 820
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1507 hamstrings 821 821 sled machine 821 4787 Adjust the sled machine to an appropriate weight. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1508 glutes 821 821 sled machine 821 4787 Adjust the sled machine to an appropriate weight. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1507 hamstrings 821 821 sled machine 821 4788 Stand on the sled machine with one foot, keeping the other foot off the ground. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1508 glutes 821 821 sled machine 821 4788 Stand on the sled machine with one foot, keeping the other foot off the ground. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1507 hamstrings 821 821 sled machine 821 4789 Hold onto the handles for stability. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1508 glutes 821 821 sled machine 821 4789 Hold onto the handles for stability. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1507 hamstrings 821 821 sled machine 821 4790 Raise your heel as high as possible, lifting your body up on the ball of your foot. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1508 glutes 821 821 sled machine 821 4790 Raise your heel as high as possible, lifting your body up on the ball of your foot. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1507 hamstrings 821 821 sled machine 821 4791 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1508 glutes 821 821 sled machine 821 4791 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1507 hamstrings 821 821 sled machine 821 4792 Repeat for the desired number of repetitions. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1508 glutes 821 821 sled machine 821 4792 Repeat for the desired number of repetitions. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1507 hamstrings 821 821 sled machine 821 4793 Switch legs and repeat the exercise. 821
821 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif hack one leg calf raise 1508 glutes 821 821 sled machine 821 4793 Switch legs and repeat the exercise. 821
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1509 quadriceps 822 822 body weight 822 4794 Stand with your feet shoulder-width apart. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1510 hamstrings 822 822 body weight 822 4794 Stand with your feet shoulder-width apart. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1511 glutes 822 822 body weight 822 4794 Stand with your feet shoulder-width apart. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1509 quadriceps 822 822 body weight 822 4795 Bend your knees and lower your body down as if you were sitting back into a chair. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1510 hamstrings 822 822 body weight 822 4795 Bend your knees and lower your body down as if you were sitting back into a chair. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1511 glutes 822 822 body weight 822 4795 Bend your knees and lower your body down as if you were sitting back into a chair. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1509 quadriceps 822 822 body weight 822 4796 Keep your chest up and your weight in your heels. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1510 hamstrings 822 822 body weight 822 4796 Keep your chest up and your weight in your heels. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1511 glutes 822 822 body weight 822 4796 Keep your chest up and your weight in your heels. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1509 quadriceps 822 822 body weight 822 4797 Pause for a moment at the bottom, then push through your heels to return to the starting position. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1510 hamstrings 822 822 body weight 822 4797 Pause for a moment at the bottom, then push through your heels to return to the starting position. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1511 glutes 822 822 body weight 822 4797 Pause for a moment at the bottom, then push through your heels to return to the starting position. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1509 quadriceps 822 822 body weight 822 4798 Repeat for the desired number of repetitions. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1510 hamstrings 822 822 body weight 822 4798 Repeat for the desired number of repetitions. 822
822 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif half knee bends (male) 1511 glutes 822 822 body weight 822 4798 Repeat for the desired number of repetitions. 822
823 waist C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif half sit-up (male) 1512 hip flexors 823 823 body weight 823 4799 Lie flat on your back with your knees bent and feet flat on the ground. 823
823 waist C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif half sit-up (male) 1512 hip flexors 823 823 body weight 823 4800 Place your hands behind your head with your elbows pointing outwards. 823
823 waist C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif half sit-up (male) 1512 hip flexors 823 823 body weight 823 4801 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 823
823 waist C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif half sit-up (male) 1512 hip flexors 823 823 body weight 823 4802 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 823
823 waist C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif half sit-up (male) 1512 hip flexors 823 823 body weight 823 4803 Repeat for the desired number of repetitions. 823
824 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif hamstring stretch 1513 glutes 824 824 body weight 824 4804 Stand with your feet shoulder-width apart. 824
824 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif hamstring stretch 1513 glutes 824 824 body weight 824 4805 Step forward with your right foot and shift your weight onto your right leg. 824
824 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif hamstring stretch 1513 glutes 824 824 body weight 824 4806 Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands. 824
824 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif hamstring stretch 1513 glutes 824 824 body weight 824 4807 Hold the stretch for 20-30 seconds, then return to the starting position. 824
824 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif hamstring stretch 1513 glutes 824 824 body weight 824 4808 Repeat on the other side. 824
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1514 triceps 825 825 upper body ergometer 825 4809 Adjust the seat height and handlebar position to a comfortable level. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1515 shoulders 825 825 upper body ergometer 825 4809 Adjust the seat height and handlebar position to a comfortable level. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1514 triceps 825 825 upper body ergometer 825 4810 Sit on the ergometer with your back straight and feet on the pedals. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1515 shoulders 825 825 upper body ergometer 825 4810 Sit on the ergometer with your back straight and feet on the pedals. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1514 triceps 825 825 upper body ergometer 825 4811 Grasp the handles with your hands and position your arms at a 90-degree angle. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1515 shoulders 825 825 upper body ergometer 825 4811 Grasp the handles with your hands and position your arms at a 90-degree angle. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1514 triceps 825 825 upper body ergometer 825 4812 Start pedaling with your hands, pushing and pulling the handles in a controlled motion. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1515 shoulders 825 825 upper body ergometer 825 4812 Start pedaling with your hands, pushing and pulling the handles in a controlled motion. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1514 triceps 825 825 upper body ergometer 825 4813 Continue pedaling for the desired duration or number of repetitions. 825
825 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif hands bike 1515 shoulders 825 825 upper body ergometer 825 4813 Continue pedaling for the desired duration or number of repetitions. 825
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1516 hamstrings 826 826 body weight 826 4814 Stand with your feet shoulder-width apart and your hands clasped together in front of your chest. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1517 quadriceps 826 826 body weight 826 4814 Stand with your feet shoulder-width apart and your hands clasped together in front of your chest. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1518 calves 826 826 body weight 826 4814 Stand with your feet shoulder-width apart and your hands clasped together in front of your chest. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1516 hamstrings 826 826 body weight 826 4815 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1517 quadriceps 826 826 body weight 826 4815 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1518 calves 826 826 body weight 826 4815 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1516 hamstrings 826 826 body weight 826 4816 Lower your hands towards your toes in a circular motion, reaching as far as you can without straining. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1517 quadriceps 826 826 body weight 826 4816 Lower your hands towards your toes in a circular motion, reaching as far as you can without straining. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1518 calves 826 826 body weight 826 4816 Lower your hands towards your toes in a circular motion, reaching as far as you can without straining. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1516 hamstrings 826 826 body weight 826 4817 Pause for a moment at the bottom, then slowly return to the starting position. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1517 quadriceps 826 826 body weight 826 4817 Pause for a moment at the bottom, then slowly return to the starting position. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1518 calves 826 826 body weight 826 4817 Pause for a moment at the bottom, then slowly return to the starting position. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1516 hamstrings 826 826 body weight 826 4818 Repeat for the desired number of repetitions. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1517 quadriceps 826 826 body weight 826 4818 Repeat for the desired number of repetitions. 826
826 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif hands clasped circular toe touch (male) 1518 calves 826 826 body weight 826 4818 Repeat for the desired number of repetitions. 826
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1519 hamstrings 827 827 body weight 827 4819 Stand with your feet shoulder-width apart and your arms extended to the sides. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1521 calves 827 827 body weight 827 4819 Stand with your feet shoulder-width apart and your arms extended to the sides. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1520 quadriceps 827 827 body weight 827 4819 Stand with your feet shoulder-width apart and your arms extended to the sides. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1519 hamstrings 827 827 body weight 827 4820 Bend forward at the waist, keeping your back straight and your knees slightly bent. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1521 calves 827 827 body weight 827 4820 Bend forward at the waist, keeping your back straight and your knees slightly bent. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1520 quadriceps 827 827 body weight 827 4820 Bend forward at the waist, keeping your back straight and your knees slightly bent. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1519 hamstrings 827 827 body weight 827 4821 Reach down with your hands and clasp them together behind your legs. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1521 calves 827 827 body weight 827 4821 Reach down with your hands and clasp them together behind your legs. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1520 quadriceps 827 827 body weight 827 4821 Reach down with your hands and clasp them together behind your legs. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1519 hamstrings 827 827 body weight 827 4822 Slowly raise your hands up and over your head in a circular motion, keeping your legs straight. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1521 calves 827 827 body weight 827 4822 Slowly raise your hands up and over your head in a circular motion, keeping your legs straight. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1520 quadriceps 827 827 body weight 827 4822 Slowly raise your hands up and over your head in a circular motion, keeping your legs straight. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1519 hamstrings 827 827 body weight 827 4823 Continue the circular motion until your hands touch your toes. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1521 calves 827 827 body weight 827 4823 Continue the circular motion until your hands touch your toes. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1520 quadriceps 827 827 body weight 827 4823 Continue the circular motion until your hands touch your toes. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1519 hamstrings 827 827 body weight 827 4824 Reverse the motion and bring your hands back down to the starting position. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1521 calves 827 827 body weight 827 4824 Reverse the motion and bring your hands back down to the starting position. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1520 quadriceps 827 827 body weight 827 4824 Reverse the motion and bring your hands back down to the starting position. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1519 hamstrings 827 827 body weight 827 4825 Repeat for the desired number of repetitions. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1521 calves 827 827 body weight 827 4825 Repeat for the desired number of repetitions. 827
827 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif hands reversed clasped circular toe touch (male) 1520 quadriceps 827 827 body weight 827 4825 Repeat for the desired number of repetitions. 827
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1522 shoulders 828 828 body weight 828 4826 Find an open space with enough room to perform a handstand. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1523 core 828 828 body weight 828 4826 Find an open space with enough room to perform a handstand. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1522 shoulders 828 828 body weight 828 4827 Place your hands on the ground shoulder-width apart, fingers pointing forward. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1523 core 828 828 body weight 828 4827 Place your hands on the ground shoulder-width apart, fingers pointing forward. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1522 shoulders 828 828 body weight 828 4828 Kick your legs up towards the wall, using your core and shoulders to maintain balance. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1523 core 828 828 body weight 828 4828 Kick your legs up towards the wall, using your core and shoulders to maintain balance. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1522 shoulders 828 828 body weight 828 4829 Once in a handstand position, engage your triceps to support your body weight. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1523 core 828 828 body weight 828 4829 Once in a handstand position, engage your triceps to support your body weight. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1522 shoulders 828 828 body weight 828 4830 Hold the handstand for as long as you can maintain balance. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1523 core 828 828 body weight 828 4830 Hold the handstand for as long as you can maintain balance. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1522 shoulders 828 828 body weight 828 4831 To come down, slowly lower your legs back to the ground. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1523 core 828 828 body weight 828 4831 To come down, slowly lower your legs back to the ground. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1522 shoulders 828 828 body weight 828 4832 Repeat for the desired number of repetitions. 828
828 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif handstand 1523 core 828 828 body weight 828 4832 Repeat for the desired number of repetitions. 828
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1525 chest 829 829 body weight 829 4833 Find a wall and face away from it, standing a few feet away. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1526 core 829 829 body weight 829 4833 Find a wall and face away from it, standing a few feet away. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1524 shoulders 829 829 body weight 829 4833 Find a wall and face away from it, standing a few feet away. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1525 chest 829 829 body weight 829 4834 Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1526 core 829 829 body weight 829 4834 Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1524 shoulders 829 829 body weight 829 4834 Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1525 chest 829 829 body weight 829 4835 Bend your elbows and lower your head towards the ground, keeping your body in a straight line. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1526 core 829 829 body weight 829 4835 Bend your elbows and lower your head towards the ground, keeping your body in a straight line. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1524 shoulders 829 829 body weight 829 4835 Bend your elbows and lower your head towards the ground, keeping your body in a straight line. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1525 chest 829 829 body weight 829 4836 Push through your hands and extend your arms to return to the starting position. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1526 core 829 829 body weight 829 4836 Push through your hands and extend your arms to return to the starting position. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1524 shoulders 829 829 body weight 829 4836 Push through your hands and extend your arms to return to the starting position. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1525 chest 829 829 body weight 829 4837 Repeat for the desired number of repetitions. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1526 core 829 829 body weight 829 4837 Repeat for the desired number of repetitions. 829
829 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif handstand push-up 1524 shoulders 829 829 body weight 829 4837 Repeat for the desired number of repetitions. 829
830 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif hanging leg hip raise 1528 lower back 830 830 body weight 830 4838 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 830
830 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif hanging leg hip raise 1527 hip flexors 830 830 body weight 830 4838 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 830
830 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif hanging leg hip raise 1528 lower back 830 830 body weight 830 4839 Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground. 830
830 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif hanging leg hip raise 1527 hip flexors 830 830 body weight 830 4839 Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground. 830
830 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif hanging leg hip raise 1528 lower back 830 830 body weight 830 4840 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 830
830 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif hanging leg hip raise 1527 hip flexors 830 830 body weight 830 4840 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 830
830 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif hanging leg hip raise 1528 lower back 830 830 body weight 830 4841 Repeat for the desired number of repetitions. 830
830 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif hanging leg hip raise 1527 hip flexors 830 830 body weight 830 4841 Repeat for the desired number of repetitions. 830
831 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif hanging leg raise 1529 hip flexors 831 831 body weight 831 4842 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 831
831 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif hanging leg raise 1529 hip flexors 831 831 body weight 831 4843 Engage your core and lift your legs up in front of you, keeping them straight. 831
831 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif hanging leg raise 1529 hip flexors 831 831 body weight 831 4844 Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. 831
831 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif hanging leg raise 1529 hip flexors 831 831 body weight 831 4845 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 831
831 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif hanging leg raise 1529 hip flexors 831 831 body weight 831 4846 Repeat for the desired number of repetitions. 831
832 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif hanging oblique knee raise 1530 obliques 832 832 body weight 832 4847 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 832
832 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif hanging oblique knee raise 1530 obliques 832 832 body weight 832 4848 Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so. 832
832 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif hanging oblique knee raise 1530 obliques 832 832 body weight 832 4849 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 832
832 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif hanging oblique knee raise 1530 obliques 832 832 body weight 832 4850 Repeat on the other side, twisting your torso in the opposite direction. 832
832 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif hanging oblique knee raise 1530 obliques 832 832 body weight 832 4851 Continue alternating sides for the desired number of repetitions. 832
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1531 hip flexors 833 833 body weight 833 4852 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1532 shoulders 833 833 body weight 833 4852 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1531 hip flexors 833 833 body weight 833 4853 Engage your core and lift your legs up towards the bar, keeping them straight. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1532 shoulders 833 833 body weight 833 4853 Engage your core and lift your legs up towards the bar, keeping them straight. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1531 hip flexors 833 833 body weight 833 4854 Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1532 shoulders 833 833 body weight 833 4854 Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1531 hip flexors 833 833 body weight 833 4855 Hold the position for a moment, then slowly lower your legs back down to the starting position. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1532 shoulders 833 833 body weight 833 4855 Hold the position for a moment, then slowly lower your legs back down to the starting position. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1531 hip flexors 833 833 body weight 833 4856 Repeat for the desired number of repetitions. 833
833 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif hanging pike 1532 shoulders 833 833 body weight 833 4856 Repeat for the desired number of repetitions. 833
834 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg hip raise.gif hanging straight leg hip raise 1533 hip flexors 834 834 body weight 834 4857 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 834
834 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg hip raise.gif hanging straight leg hip raise 1533 hip flexors 834 834 body weight 834 4858 Engage your core and lift your legs up in front of you until they are parallel to the ground. 834
834 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg hip raise.gif hanging straight leg hip raise 1533 hip flexors 834 834 body weight 834 4859 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 834
834 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg hip raise.gif hanging straight leg hip raise 1533 hip flexors 834 834 body weight 834 4860 Repeat for the desired number of repetitions. 834
835 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif hanging straight leg raise 1534 hip flexors 835 835 body weight 835 4861 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 835
835 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif hanging straight leg raise 1534 hip flexors 835 835 body weight 835 4862 Engage your core and lift your legs up in front of you, keeping them straight. 835
835 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif hanging straight leg raise 1534 hip flexors 835 835 body weight 835 4863 Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. 835
835 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif hanging straight leg raise 1534 hip flexors 835 835 body weight 835 4864 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 835
835 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif hanging straight leg raise 1534 hip flexors 835 835 body weight 835 4865 Repeat for the desired number of repetitions. 835
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1535 obliques 836 836 body weight 836 4866 Hang from a pull-up bar with your arms fully extended and your legs straight. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1536 hip flexors 836 836 body weight 836 4866 Hang from a pull-up bar with your arms fully extended and your legs straight. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1535 obliques 836 836 body weight 836 4867 Engage your core and lift your legs up towards your chest, keeping them straight. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1536 hip flexors 836 836 body weight 836 4867 Engage your core and lift your legs up towards your chest, keeping them straight. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1535 obliques 836 836 body weight 836 4868 Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1536 hip flexors 836 836 body weight 836 4868 Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1535 obliques 836 836 body weight 836 4869 Pause for a moment, then return to the starting position. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1536 hip flexors 836 836 body weight 836 4869 Pause for a moment, then return to the starting position. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1535 obliques 836 836 body weight 836 4870 Repeat the movement, but this time twist your hips to the opposite side. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1536 hip flexors 836 836 body weight 836 4870 Repeat the movement, but this time twist your hips to the opposite side. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1535 obliques 836 836 body weight 836 4871 Continue alternating sides for the desired number of repetitions. 836
836 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif hanging straight twisting leg hip raise 1536 hip flexors 836 836 body weight 836 4871 Continue alternating sides for the desired number of repetitions. 836
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1537 quadriceps 837 837 body weight 837 4872 Stand facing a wall with your feet hip-width apart. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1538 hamstrings 837 837 body weight 837 4872 Stand facing a wall with your feet hip-width apart. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1539 glutes 837 837 body weight 837 4872 Stand facing a wall with your feet hip-width apart. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1540 calves 837 837 body weight 837 4872 Stand facing a wall with your feet hip-width apart. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1537 quadriceps 837 837 body weight 837 4873 Place your hands on the wall for support. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1538 hamstrings 837 837 body weight 837 4873 Place your hands on the wall for support. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1539 glutes 837 837 body weight 837 4873 Place your hands on the wall for support. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1540 calves 837 837 body weight 837 4873 Place your hands on the wall for support. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1537 quadriceps 837 837 body weight 837 4874 Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1538 hamstrings 837 837 body weight 837 4874 Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1539 glutes 837 837 body weight 837 4874 Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1540 calves 837 837 body weight 837 4874 Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1537 quadriceps 837 837 body weight 837 4875 Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1538 hamstrings 837 837 body weight 837 4875 Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1539 glutes 837 837 body weight 837 4875 Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1540 calves 837 837 body weight 837 4875 Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1537 quadriceps 837 837 body weight 837 4876 Continue alternating legs in a running motion, bringing your knees up as high as possible. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1538 hamstrings 837 837 body weight 837 4876 Continue alternating legs in a running motion, bringing your knees up as high as possible. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1539 glutes 837 837 body weight 837 4876 Continue alternating legs in a running motion, bringing your knees up as high as possible. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1540 calves 837 837 body weight 837 4876 Continue alternating legs in a running motion, bringing your knees up as high as possible. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1537 quadriceps 837 837 body weight 837 4877 Maintain a fast pace and keep your upper body stable throughout the exercise. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1538 hamstrings 837 837 body weight 837 4877 Maintain a fast pace and keep your upper body stable throughout the exercise. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1539 glutes 837 837 body weight 837 4877 Maintain a fast pace and keep your upper body stable throughout the exercise. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1540 calves 837 837 body weight 837 4877 Maintain a fast pace and keep your upper body stable throughout the exercise. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1537 quadriceps 837 837 body weight 837 4878 Repeat for the desired duration or number of repetitions. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1538 hamstrings 837 837 body weight 837 4878 Repeat for the desired duration or number of repetitions. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1539 glutes 837 837 body weight 837 4878 Repeat for the desired duration or number of repetitions. 837
837 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif high knee against wall 1540 calves 837 837 body weight 837 4878 Repeat for the desired duration or number of repetitions. 837
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1541 glutes 838 838 body weight 838 4879 Lie flat on your back with your knees bent and feet flat on the ground. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1542 hamstrings 838 838 body weight 838 4879 Lie flat on your back with your knees bent and feet flat on the ground. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1541 glutes 838 838 body weight 838 4880 Place your hands by your sides, palms facing down. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1542 hamstrings 838 838 body weight 838 4880 Place your hands by your sides, palms facing down. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1541 glutes 838 838 body weight 838 4881 Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1542 hamstrings 838 838 body weight 838 4881 Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1541 glutes 838 838 body weight 838 4882 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1542 hamstrings 838 838 body weight 838 4882 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1541 glutes 838 838 body weight 838 4883 Repeat for the desired number of repetitions. 838
838 waist C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif hip raise (bent knee) 1542 hamstrings 838 838 body weight 838 4883 Repeat for the desired number of repetitions. 838
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1543 hamstrings 839 839 body weight 839 4884 Start by standing with your feet shoulder-width apart. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1544 quadriceps 839 839 body weight 839 4884 Start by standing with your feet shoulder-width apart. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1543 hamstrings 839 839 body weight 839 4885 Bend your knees and lower your body down into a squat position. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1544 quadriceps 839 839 body weight 839 4885 Bend your knees and lower your body down into a squat position. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1543 hamstrings 839 839 body weight 839 4886 As you squat down, bring your knees up towards your chest and hug them with your arms. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1544 quadriceps 839 839 body weight 839 4886 As you squat down, bring your knees up towards your chest and hug them with your arms. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1543 hamstrings 839 839 body weight 839 4887 Hold this position for a moment, then slowly return to the starting position. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1544 quadriceps 839 839 body weight 839 4887 Hold this position for a moment, then slowly return to the starting position. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1543 hamstrings 839 839 body weight 839 4888 Repeat for the desired number of repetitions. 839
839 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif hug keens to chest 1544 quadriceps 839 839 body weight 839 4888 Repeat for the desired number of repetitions. 839
840 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif hyght dumbbell fly 1545 shoulders 840 840 dumbbell 840 4889 Lie flat on a bench with a dumbbell in each hand, palms facing each other. 840
840 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif hyght dumbbell fly 1545 shoulders 840 840 dumbbell 840 4890 Extend your arms straight up over your chest, with a slight bend in your elbows. 840
840 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif hyght dumbbell fly 1545 shoulders 840 840 dumbbell 840 4891 Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. 840
840 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif hyght dumbbell fly 1545 shoulders 840 840 dumbbell 840 4892 Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position. 840
840 chest C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif hyght dumbbell fly 1545 shoulders 840 840 dumbbell 840 4893 Repeat for the desired number of repetitions. 840
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1546 glutes 841 841 body weight 841 4894 Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1547 hamstrings 841 841 body weight 841 4894 Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1546 glutes 841 841 body weight 841 4895 Cross your arms over your chest or place your hands behind your head. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1547 hamstrings 841 841 body weight 841 4895 Cross your arms over your chest or place your hands behind your head. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1546 glutes 841 841 body weight 841 4896 Lower your upper body towards the ground while keeping your back straight. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1547 hamstrings 841 841 body weight 841 4896 Lower your upper body towards the ground while keeping your back straight. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1546 glutes 841 841 body weight 841 4897 Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1547 hamstrings 841 841 body weight 841 4897 Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1546 glutes 841 841 body weight 841 4898 Repeat for the desired number of repetitions. 841
841 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif hyperextension 1547 hamstrings 841 841 body weight 841 4898 Repeat for the desired number of repetitions. 841
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1549 hamstrings 842 842 body weight 842 4899 Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1548 glutes 842 842 body weight 842 4899 Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1549 hamstrings 842 842 body weight 842 4900 Cross your arms over your chest or place your hands behind your head. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1548 glutes 842 842 body weight 842 4900 Cross your arms over your chest or place your hands behind your head. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1549 hamstrings 842 842 body weight 842 4901 Slowly lower your upper body towards the ground while keeping your back straight. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1548 glutes 842 842 body weight 842 4901 Slowly lower your upper body towards the ground while keeping your back straight. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1549 hamstrings 842 842 body weight 842 4902 Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1548 glutes 842 842 body weight 842 4902 Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1549 hamstrings 842 842 body weight 842 4903 Repeat for the desired number of repetitions. 842
842 back C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif hyperextension (on bench) 1548 glutes 842 842 body weight 842 4903 Repeat for the desired number of repetitions. 842
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1550 chest 843 843 body weight 843 4904 Position yourself between two parallel bars with your arms fully extended and your body suspended in the air. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1551 shoulders 843 843 body weight 843 4904 Position yourself between two parallel bars with your arms fully extended and your body suspended in the air. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1550 chest 843 843 body weight 843 4905 Bend your knees and cross your ankles. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1551 shoulders 843 843 body weight 843 4905 Bend your knees and cross your ankles. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1550 chest 843 843 body weight 843 4906 Lower your body by bending your elbows until your upper arms are parallel to the ground. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1551 shoulders 843 843 body weight 843 4906 Lower your body by bending your elbows until your upper arms are parallel to the ground. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1550 chest 843 843 body weight 843 4907 Pause for a moment, then push yourself back up to the starting position by straightening your arms. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1551 shoulders 843 843 body weight 843 4907 Pause for a moment, then push yourself back up to the starting position by straightening your arms. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1550 chest 843 843 body weight 843 4908 Repeat for the desired number of repetitions. 843
843 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif impossible dips 1551 shoulders 843 843 body weight 843 4908 Repeat for the desired number of repetitions. 843
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1552 shoulders 844 844 body weight 844 4909 Start in a standing position with your feet hip-width apart. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1553 hamstrings 844 844 body weight 844 4909 Start in a standing position with your feet hip-width apart. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1552 shoulders 844 844 body weight 844 4910 Bend forward at the waist and place your hands on the ground in front of you. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1553 hamstrings 844 844 body weight 844 4910 Bend forward at the waist and place your hands on the ground in front of you. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1552 shoulders 844 844 body weight 844 4911 Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1553 hamstrings 844 844 body weight 844 4911 Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1552 shoulders 844 844 body weight 844 4912 Pause for a moment, then walk your hands back towards your feet, keeping your legs as straight as possible. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1553 hamstrings 844 844 body weight 844 4912 Pause for a moment, then walk your hands back towards your feet, keeping your legs as straight as possible. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1552 shoulders 844 844 body weight 844 4913 Once your hands reach your feet, stand back up to the starting position. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1553 hamstrings 844 844 body weight 844 4913 Once your hands reach your feet, stand back up to the starting position. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1552 shoulders 844 844 body weight 844 4914 Repeat for the desired number of repetitions. 844
844 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif inchworm 1553 hamstrings 844 844 body weight 844 4914 Repeat for the desired number of repetitions. 844
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1555 hamstrings 845 845 body weight 845 4915 Start in a standing position with your feet hip-width apart. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1554 shoulders 845 845 body weight 845 4915 Start in a standing position with your feet hip-width apart. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1555 hamstrings 845 845 body weight 845 4916 Bend forward at the waist and place your hands on the ground in front of you. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1554 shoulders 845 845 body weight 845 4916 Bend forward at the waist and place your hands on the ground in front of you. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1555 hamstrings 845 845 body weight 845 4917 Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1554 shoulders 845 845 body weight 845 4917 Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1555 hamstrings 845 845 body weight 845 4918 Keeping your legs straight, walk your feet towards your hands, bringing your hips up towards the ceiling. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1554 shoulders 845 845 body weight 845 4918 Keeping your legs straight, walk your feet towards your hands, bringing your hips up towards the ceiling. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1555 hamstrings 845 845 body weight 845 4919 Continue walking your hands forward, repeating the movement for the desired number of repetitions. 845
845 waist C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif inchworm v. 2 1554 shoulders 845 845 body weight 845 4919 Continue walking your hands forward, repeating the movement for the desired number of repetitions. 845
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1556 chest 846 846 body weight 846 4920 Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1557 shoulders 846 846 body weight 846 4920 Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1556 chest 846 846 body weight 846 4921 Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1557 shoulders 846 846 body weight 846 4921 Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1556 chest 846 846 body weight 846 4922 Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1557 shoulders 846 846 body weight 846 4922 Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1556 chest 846 846 body weight 846 4923 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1557 shoulders 846 846 body weight 846 4923 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1556 chest 846 846 body weight 846 4924 Repeat for the desired number of repetitions. 846
846 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif incline close-grip push-up 1557 shoulders 846 846 body weight 846 4924 Repeat for the desired number of repetitions. 846
847 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif incline leg hip raise (leg straight) 1558 hip flexors 847 847 body weight 847 4925 Lie on an incline bench with your back flat against the bench and your legs extended straight out in front of you. 847
847 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif incline leg hip raise (leg straight) 1558 hip flexors 847 847 body weight 847 4926 Place your hands on the sides of the bench for support. 847
847 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif incline leg hip raise (leg straight) 1558 hip flexors 847 847 body weight 847 4927 Engaging your abs, lift your legs off the bench, raising them as high as you can while keeping them straight. 847
847 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif incline leg hip raise (leg straight) 1558 hip flexors 847 847 body weight 847 4928 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 847
847 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif incline leg hip raise (leg straight) 1558 hip flexors 847 847 body weight 847 4929 Repeat for the desired number of repetitions. 847
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1559 triceps 848 848 body weight 848 4930 Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1561 core 848 848 body weight 848 4930 Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1560 shoulders 848 848 body weight 848 4930 Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1559 triceps 848 848 body weight 848 4931 Step your feet back, keeping your body in a straight line from head to heels. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1561 core 848 848 body weight 848 4931 Step your feet back, keeping your body in a straight line from head to heels. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1560 shoulders 848 848 body weight 848 4931 Step your feet back, keeping your body in a straight line from head to heels. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1559 triceps 848 848 body weight 848 4932 Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1561 core 848 848 body weight 848 4932 Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1560 shoulders 848 848 body weight 848 4932 Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1559 triceps 848 848 body weight 848 4933 Push through your palms to extend your arms and return to the starting position. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1561 core 848 848 body weight 848 4933 Push through your palms to extend your arms and return to the starting position. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1560 shoulders 848 848 body weight 848 4933 Push through your palms to extend your arms and return to the starting position. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1559 triceps 848 848 body weight 848 4934 Jump off the edge of the surface, landing softly with your knees slightly bent. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1561 core 848 848 body weight 848 4934 Jump off the edge of the surface, landing softly with your knees slightly bent. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1560 shoulders 848 848 body weight 848 4934 Jump off the edge of the surface, landing softly with your knees slightly bent. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1559 triceps 848 848 body weight 848 4935 Repeat the push-up and depth jump for the desired number of repetitions. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1561 core 848 848 body weight 848 4935 Repeat the push-up and depth jump for the desired number of repetitions. 848
848 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif incline push up depth jump 1560 shoulders 848 848 body weight 848 4935 Repeat the push-up and depth jump for the desired number of repetitions. 848
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1562 triceps 849 849 body weight 849 4936 Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1563 shoulders 849 849 body weight 849 4936 Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1562 triceps 849 849 body weight 849 4937 Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1563 shoulders 849 849 body weight 849 4937 Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1562 triceps 849 849 body weight 849 4938 Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1563 shoulders 849 849 body weight 849 4938 Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1562 triceps 849 849 body weight 849 4939 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1563 shoulders 849 849 body weight 849 4939 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1562 triceps 849 849 body weight 849 4940 Repeat for the desired number of repetitions. 849
849 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif incline push-up 1563 shoulders 849 849 body weight 849 4940 Repeat for the desired number of repetitions. 849
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1564 triceps 850 850 body weight 850 4941 Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1565 shoulders 850 850 body weight 850 4941 Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1564 triceps 850 850 body weight 850 4942 Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1565 shoulders 850 850 body weight 850 4942 Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1564 triceps 850 850 body weight 850 4943 Lower your chest towards the box by bending your elbows, keeping your body in a straight line. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1565 shoulders 850 850 body weight 850 4943 Lower your chest towards the box by bending your elbows, keeping your body in a straight line. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1564 triceps 850 850 body weight 850 4944 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1565 shoulders 850 850 body weight 850 4944 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1564 triceps 850 850 body weight 850 4945 Repeat for the desired number of repetitions. 850
850 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif incline push-up (on box) 1565 shoulders 850 850 body weight 850 4945 Repeat for the desired number of repetitions. 850
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1567 shoulders 851 851 body weight 851 4946 Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1566 triceps 851 851 body weight 851 4946 Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1567 shoulders 851 851 body weight 851 4947 Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1566 triceps 851 851 body weight 851 4947 Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1567 shoulders 851 851 body weight 851 4948 Lower your chest towards the bench by bending your elbows, keeping them close to your sides. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1566 triceps 851 851 body weight 851 4948 Lower your chest towards the bench by bending your elbows, keeping them close to your sides. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1567 shoulders 851 851 body weight 851 4949 Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1566 triceps 851 851 body weight 851 4949 Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1567 shoulders 851 851 body weight 851 4950 Repeat for the desired number of repetitions. 851
851 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif incline reverse grip push-up 1566 triceps 851 851 body weight 851 4950 Repeat for the desired number of repetitions. 851
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1569 shoulders 852 852 body weight 852 4951 Set up an incline bench at a 45-degree angle. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1568 triceps 852 852 body weight 852 4951 Set up an incline bench at a 45-degree angle. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1569 shoulders 852 852 body weight 852 4952 Place your hands on the bench slightly wider than shoulder-width apart. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1568 triceps 852 852 body weight 852 4952 Place your hands on the bench slightly wider than shoulder-width apart. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1569 shoulders 852 852 body weight 852 4953 Position your feet on the ground, hip-width apart. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1568 triceps 852 852 body weight 852 4953 Position your feet on the ground, hip-width apart. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1569 shoulders 852 852 body weight 852 4954 Lower your chest towards the bench, keeping your elbows tucked in. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1568 triceps 852 852 body weight 852 4954 Lower your chest towards the bench, keeping your elbows tucked in. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1569 shoulders 852 852 body weight 852 4955 As you lower, retract your shoulder blades, squeezing your scapulae together. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1568 triceps 852 852 body weight 852 4955 As you lower, retract your shoulder blades, squeezing your scapulae together. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1569 shoulders 852 852 body weight 852 4956 Push through your palms to extend your arms and return to the starting position. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1568 triceps 852 852 body weight 852 4956 Push through your palms to extend your arms and return to the starting position. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1569 shoulders 852 852 body weight 852 4957 Repeat for the desired number of repetitions. 852
852 chest C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif incline scapula push up 1568 triceps 852 852 body weight 852 4957 Repeat for the desired number of repetitions. 852
853 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif incline twisting sit-up 1570 obliques 853 853 body weight 853 4958 Set up an incline bench at a 45-degree angle. 853
853 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif incline twisting sit-up 1570 obliques 853 853 body weight 853 4959 Lie down on the bench with your feet secured under the foot pads. 853
853 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif incline twisting sit-up 1570 obliques 853 853 body weight 853 4960 Place your hands behind your head or across your chest. 853
853 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif incline twisting sit-up 1570 obliques 853 853 body weight 853 4961 Engage your abs and lift your upper body off the bench, curling forward. 853
853 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif incline twisting sit-up 1570 obliques 853 853 body weight 853 4962 As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee. 853
853 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif incline twisting sit-up 1570 obliques 853 853 body weight 853 4963 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 853
853 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif incline twisting sit-up 1570 obliques 853 853 body weight 853 4964 Repeat the movement, this time twisting your torso to the other side. 853
853 waist C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif incline twisting sit-up 1570 obliques 853 853 body weight 853 4965 Continue alternating sides for the desired number of repetitions. 853
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1572 glutes 854 854 rope 854 4966 Stand upright with your feet shoulder-width apart. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1571 hamstrings 854 854 rope 854 4966 Stand upright with your feet shoulder-width apart. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1572 glutes 854 854 rope 854 4967 Hold onto a stable object for support. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1571 hamstrings 854 854 rope 854 4967 Hold onto a stable object for support. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1572 glutes 854 854 rope 854 4968 Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1571 hamstrings 854 854 rope 854 4968 Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1572 glutes 854 854 rope 854 4969 Slowly pull your right foot towards your glutes, feeling a stretch in your right quad. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1571 hamstrings 854 854 rope 854 4969 Slowly pull your right foot towards your glutes, feeling a stretch in your right quad. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1572 glutes 854 854 rope 854 4970 Hold the stretch for 20-30 seconds. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1571 hamstrings 854 854 rope 854 4970 Hold the stretch for 20-30 seconds. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1572 glutes 854 854 rope 854 4971 Release the stretch and repeat on the left side. 854
854 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif intermediate hip flexor and quad stretch 1571 hamstrings 854 854 rope 854 4971 Release the stretch and repeat on the left side. 854
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1573 glutes 855 855 body weight 855 4972 Lie face down on a bench with your hips at the edge and your legs extended straight behind you. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1574 calves 855 855 body weight 855 4972 Lie face down on a bench with your hips at the edge and your legs extended straight behind you. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1573 glutes 855 855 body weight 855 4973 Hold onto the bench for support. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1574 calves 855 855 body weight 855 4973 Hold onto the bench for support. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1573 glutes 855 855 body weight 855 4974 Keeping your upper body still, bend your knees and curl your legs towards your glutes. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1574 calves 855 855 body weight 855 4974 Keeping your upper body still, bend your knees and curl your legs towards your glutes. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1573 glutes 855 855 body weight 855 4975 Pause for a moment at the top, then slowly extend your legs back to the starting position. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1574 calves 855 855 body weight 855 4975 Pause for a moment at the top, then slowly extend your legs back to the starting position. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1573 glutes 855 855 body weight 855 4976 Repeat for the desired number of repetitions. 855
855 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif inverse leg curl (bench support) 1574 calves 855 855 body weight 855 4976 Repeat for the desired number of repetitions. 855
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1575 glutes 856 856 body weight 856 4977 Adjust the cable machine so that the ankle straps are at the lowest setting. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1576 calves 856 856 body weight 856 4977 Adjust the cable machine so that the ankle straps are at the lowest setting. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1575 glutes 856 856 body weight 856 4978 Lie face down on the bench with your legs extended and the ankle straps attached to your feet. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1576 calves 856 856 body weight 856 4978 Lie face down on the bench with your legs extended and the ankle straps attached to your feet. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1575 glutes 856 856 body weight 856 4979 Hold onto the handles of the bench for stability. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1576 calves 856 856 body weight 856 4979 Hold onto the handles of the bench for stability. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1575 glutes 856 856 body weight 856 4980 Bend your knees and curl your legs towards your glutes, squeezing your hamstrings. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1576 calves 856 856 body weight 856 4980 Bend your knees and curl your legs towards your glutes, squeezing your hamstrings. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1575 glutes 856 856 body weight 856 4981 Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1576 calves 856 856 body weight 856 4981 Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1575 glutes 856 856 body weight 856 4982 Repeat for the desired number of repetitions. 856
856 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif inverse leg curl (on pull-up cable machine) 1576 calves 856 856 body weight 856 4982 Repeat for the desired number of repetitions. 856
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1577 biceps 857 857 body weight 857 4983 Set up a bar at waist height or use a suspension trainer. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1578 forearms 857 857 body weight 857 4983 Set up a bar at waist height or use a suspension trainer. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1577 biceps 857 857 body weight 857 4984 Stand facing the bar or suspension trainer, with your feet shoulder-width apart. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1578 forearms 857 857 body weight 857 4984 Stand facing the bar or suspension trainer, with your feet shoulder-width apart. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1577 biceps 857 857 body weight 857 4985 Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1578 forearms 857 857 body weight 857 4985 Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1577 biceps 857 857 body weight 857 4986 Lean back, keeping your body straight and your heels on the ground. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1578 forearms 857 857 body weight 857 4986 Lean back, keeping your body straight and your heels on the ground. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1577 biceps 857 857 body weight 857 4987 Pull your chest towards the bar or handles, squeezing your shoulder blades together. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1578 forearms 857 857 body weight 857 4987 Pull your chest towards the bar or handles, squeezing your shoulder blades together. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1577 biceps 857 857 body weight 857 4988 Pause for a moment at the top, then slowly lower yourself back to the starting position. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1578 forearms 857 857 body weight 857 4988 Pause for a moment at the top, then slowly lower yourself back to the starting position. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1577 biceps 857 857 body weight 857 4989 Repeat for the desired number of repetitions. 857
857 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif inverted row 1578 forearms 857 857 body weight 857 4989 Repeat for the desired number of repetitions. 857
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1579 biceps 858 858 body weight 858 4990 Set up a bar at waist height and lie underneath it. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1580 forearms 858 858 body weight 858 4990 Set up a bar at waist height and lie underneath it. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1579 biceps 858 858 body weight 858 4991 Grab the bar with an overhand grip, slightly wider than shoulder-width apart. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1580 forearms 858 858 body weight 858 4991 Grab the bar with an overhand grip, slightly wider than shoulder-width apart. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1579 biceps 858 858 body weight 858 4992 Position your body so that your heels are on the ground and your body is straight. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1580 forearms 858 858 body weight 858 4992 Position your body so that your heels are on the ground and your body is straight. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1579 biceps 858 858 body weight 858 4993 Pull your chest up towards the bar by squeezing your shoulder blades together. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1580 forearms 858 858 body weight 858 4993 Pull your chest up towards the bar by squeezing your shoulder blades together. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1579 biceps 858 858 body weight 858 4994 Pause for a moment at the top, then slowly lower your body back down to the starting position. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1580 forearms 858 858 body weight 858 4994 Pause for a moment at the top, then slowly lower your body back down to the starting position. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1579 biceps 858 858 body weight 858 4995 Repeat for the desired number of repetitions. 858
858 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif inverted row bent knees 1580 forearms 858 858 body weight 858 4995 Repeat for the desired number of repetitions. 858
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1582 forearms 859 859 body weight 859 4996 Set up a bench at a height that allows your body to hang freely underneath it. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1581 biceps 859 859 body weight 859 4996 Set up a bench at a height that allows your body to hang freely underneath it. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1582 forearms 859 859 body weight 859 4997 Lie face up on the ground with your head towards the bench. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1581 biceps 859 859 body weight 859 4997 Lie face up on the ground with your head towards the bench. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1582 forearms 859 859 body weight 859 4998 Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1581 biceps 859 859 body weight 859 4998 Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1582 forearms 859 859 body weight 859 4999 Position your body so that your heels are on the ground and your arms are fully extended. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1581 biceps 859 859 body weight 859 4999 Position your body so that your heels are on the ground and your arms are fully extended. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1582 forearms 859 859 body weight 859 5000 Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1581 biceps 859 859 body weight 859 5000 Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1582 forearms 859 859 body weight 859 5001 Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1581 biceps 859 859 body weight 859 5001 Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1582 forearms 859 859 body weight 859 5002 Repeat for the desired number of repetitions. 859
859 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif inverted row on bench 1581 biceps 859 859 body weight 859 5002 Repeat for the desired number of repetitions. 859
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1584 forearms 860 860 body weight 860 5003 Set up a bar at waist height on a Smith machine or use a suspension trainer. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1583 biceps 860 860 body weight 860 5003 Set up a bar at waist height on a Smith machine or use a suspension trainer. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1584 forearms 860 860 body weight 860 5004 Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1583 biceps 860 860 body weight 860 5004 Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1584 forearms 860 860 body weight 860 5005 Walk your feet forward, leaning back until your body is at a slight angle. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1583 biceps 860 860 body weight 860 5005 Walk your feet forward, leaning back until your body is at a slight angle. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1584 forearms 860 860 body weight 860 5006 Keep your body straight and pull your chest up towards the bar or handles, squeezing your shoulder blades together. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1583 biceps 860 860 body weight 860 5006 Keep your body straight and pull your chest up towards the bar or handles, squeezing your shoulder blades together. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1584 forearms 860 860 body weight 860 5007 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1583 biceps 860 860 body weight 860 5007 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1584 forearms 860 860 body weight 860 5008 Repeat for the desired number of repetitions. 860
860 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif inverted row v. 2 1583 biceps 860 860 body weight 860 5008 Repeat for the desired number of repetitions. 860
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1585 biceps 861 861 body weight 861 5009 Set up a suspension trainer or straps at chest height. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1586 forearms 861 861 body weight 861 5009 Set up a suspension trainer or straps at chest height. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1585 biceps 861 861 body weight 861 5010 Stand facing the anchor point and grab the handles with an overhand grip. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1586 forearms 861 861 body weight 861 5010 Stand facing the anchor point and grab the handles with an overhand grip. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1585 biceps 861 861 body weight 861 5011 Walk your feet forward, leaning back until your body is at an angle. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1586 forearms 861 861 body weight 861 5011 Walk your feet forward, leaning back until your body is at an angle. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1585 biceps 861 861 body weight 861 5012 Keep your body straight and engage your core. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1586 forearms 861 861 body weight 861 5012 Keep your body straight and engage your core. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1585 biceps 861 861 body weight 861 5013 Pull your chest towards the handles, squeezing your shoulder blades together. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1586 forearms 861 861 body weight 861 5013 Pull your chest towards the handles, squeezing your shoulder blades together. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1585 biceps 861 861 body weight 861 5014 Pause for a moment at the top, then slowly lower yourself back to the starting position. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1586 forearms 861 861 body weight 861 5014 Pause for a moment at the top, then slowly lower yourself back to the starting position. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1585 biceps 861 861 body weight 861 5015 Repeat for the desired number of repetitions. 861
861 back C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif inverted row with straps 1586 forearms 861 861 body weight 861 5015 Repeat for the desired number of repetitions. 861
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1587 hamstrings 862 862 body weight 862 5016 Lie flat on your back with your arms extended out to the sides. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1588 quadriceps 862 862 body weight 862 5016 Lie flat on your back with your arms extended out to the sides. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1587 hamstrings 862 862 body weight 862 5017 Raise your legs up towards the ceiling, keeping them straight. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1588 quadriceps 862 862 body weight 862 5017 Raise your legs up towards the ceiling, keeping them straight. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1587 hamstrings 862 862 body weight 862 5018 Slowly lower your legs to one side, aiming to touch the floor with your feet. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1588 quadriceps 862 862 body weight 862 5018 Slowly lower your legs to one side, aiming to touch the floor with your feet. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1587 hamstrings 862 862 body weight 862 5019 Hold the stretch for a few seconds, then return your legs to the starting position. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1588 quadriceps 862 862 body weight 862 5019 Hold the stretch for a few seconds, then return your legs to the starting position. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1587 hamstrings 862 862 body weight 862 5020 Repeat the stretch on the other side. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1588 quadriceps 862 862 body weight 862 5020 Repeat the stretch on the other side. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1587 hamstrings 862 862 body weight 862 5021 Continue alternating sides for the desired number of repetitions. 862
862 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif iron cross stretch 1588 quadriceps 862 862 body weight 862 5021 Continue alternating sides for the desired number of repetitions. 862
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1589 triceps 863 863 body weight 863 5022 Stand with your feet shoulder-width apart and your knees slightly bent. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1590 shoulders 863 863 body weight 863 5022 Stand with your feet shoulder-width apart and your knees slightly bent. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1589 triceps 863 863 body weight 863 5023 Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1590 shoulders 863 863 body weight 863 5023 Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1589 triceps 863 863 body weight 863 5024 Squeeze your chest muscles together as hard as you can, while keeping your arms straight. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1590 shoulders 863 863 body weight 863 5024 Squeeze your chest muscles together as hard as you can, while keeping your arms straight. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1589 triceps 863 863 body weight 863 5025 Hold this position for a few seconds, focusing on contracting your chest muscles. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1590 shoulders 863 863 body weight 863 5025 Hold this position for a few seconds, focusing on contracting your chest muscles. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1589 triceps 863 863 body weight 863 5026 Release the squeeze and relax your chest muscles. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1590 shoulders 863 863 body weight 863 5026 Release the squeeze and relax your chest muscles. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1589 triceps 863 863 body weight 863 5027 Repeat for the desired number of repetitions. 863
863 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif isometric chest squeeze 1590 shoulders 863 863 body weight 863 5027 Repeat for the desired number of repetitions. 863
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1591 shoulders 864 864 body weight 864 5028 Start by lying flat on your back on a mat or bench. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1593 core 864 864 body weight 864 5028 Start by lying flat on your back on a mat or bench. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1592 triceps 864 864 body weight 864 5028 Start by lying flat on your back on a mat or bench. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1591 shoulders 864 864 body weight 864 5029 Extend your arms straight out to the sides, perpendicular to your body. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1593 core 864 864 body weight 864 5029 Extend your arms straight out to the sides, perpendicular to your body. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1592 triceps 864 864 body weight 864 5029 Extend your arms straight out to the sides, perpendicular to your body. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1591 shoulders 864 864 body weight 864 5030 Engage your core and lift both legs off the ground, keeping them together and straight. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1593 core 864 864 body weight 864 5030 Engage your core and lift both legs off the ground, keeping them together and straight. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1592 triceps 864 864 body weight 864 5030 Engage your core and lift both legs off the ground, keeping them together and straight. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1591 shoulders 864 864 body weight 864 5031 Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1593 core 864 864 body weight 864 5031 Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1592 triceps 864 864 body weight 864 5031 Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1591 shoulders 864 864 body weight 864 5032 Pause for a moment, then use your core to lift your legs back to the starting position. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1593 core 864 864 body weight 864 5032 Pause for a moment, then use your core to lift your legs back to the starting position. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1592 triceps 864 864 body weight 864 5032 Pause for a moment, then use your core to lift your legs back to the starting position. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1591 shoulders 864 864 body weight 864 5033 Repeat the movement, this time lowering your legs to the opposite side. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1593 core 864 864 body weight 864 5033 Repeat the movement, this time lowering your legs to the opposite side. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1592 triceps 864 864 body weight 864 5033 Repeat the movement, this time lowering your legs to the opposite side. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1591 shoulders 864 864 body weight 864 5034 Continue alternating sides for the desired number of repetitions. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1593 core 864 864 body weight 864 5034 Continue alternating sides for the desired number of repetitions. 864
864 chest C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif isometric wipers 1592 triceps 864 864 body weight 864 5034 Continue alternating sides for the desired number of repetitions. 864
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1595 hamstrings 865 865 body weight 865 5035 Start in a standing position with your feet shoulder-width apart. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1596 calves 865 865 body weight 865 5035 Start in a standing position with your feet shoulder-width apart. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1598 triceps 865 865 body weight 865 5035 Start in a standing position with your feet shoulder-width apart. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1599 core 865 865 body weight 865 5035 Start in a standing position with your feet shoulder-width apart. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1594 quadriceps 865 865 body weight 865 5035 Start in a standing position with your feet shoulder-width apart. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1597 shoulders 865 865 body weight 865 5035 Start in a standing position with your feet shoulder-width apart. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1595 hamstrings 865 865 body weight 865 5036 Lower your body into a squat position, placing your hands on the ground in front of you. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1596 calves 865 865 body weight 865 5036 Lower your body into a squat position, placing your hands on the ground in front of you. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1598 triceps 865 865 body weight 865 5036 Lower your body into a squat position, placing your hands on the ground in front of you. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1599 core 865 865 body weight 865 5036 Lower your body into a squat position, placing your hands on the ground in front of you. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1594 quadriceps 865 865 body weight 865 5036 Lower your body into a squat position, placing your hands on the ground in front of you. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1597 shoulders 865 865 body weight 865 5036 Lower your body into a squat position, placing your hands on the ground in front of you. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1595 hamstrings 865 865 body weight 865 5037 Kick your feet back, landing in a push-up position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1596 calves 865 865 body weight 865 5037 Kick your feet back, landing in a push-up position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1598 triceps 865 865 body weight 865 5037 Kick your feet back, landing in a push-up position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1599 core 865 865 body weight 865 5037 Kick your feet back, landing in a push-up position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1594 quadriceps 865 865 body weight 865 5037 Kick your feet back, landing in a push-up position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1597 shoulders 865 865 body weight 865 5037 Kick your feet back, landing in a push-up position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1595 hamstrings 865 865 body weight 865 5038 Perform a push-up, lowering your chest to the ground and then pushing back up. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1596 calves 865 865 body weight 865 5038 Perform a push-up, lowering your chest to the ground and then pushing back up. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1598 triceps 865 865 body weight 865 5038 Perform a push-up, lowering your chest to the ground and then pushing back up. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1599 core 865 865 body weight 865 5038 Perform a push-up, lowering your chest to the ground and then pushing back up. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1594 quadriceps 865 865 body weight 865 5038 Perform a push-up, lowering your chest to the ground and then pushing back up. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1597 shoulders 865 865 body weight 865 5038 Perform a push-up, lowering your chest to the ground and then pushing back up. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1595 hamstrings 865 865 body weight 865 5039 Jump your feet forward, landing in a squat position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1596 calves 865 865 body weight 865 5039 Jump your feet forward, landing in a squat position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1598 triceps 865 865 body weight 865 5039 Jump your feet forward, landing in a squat position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1599 core 865 865 body weight 865 5039 Jump your feet forward, landing in a squat position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1594 quadriceps 865 865 body weight 865 5039 Jump your feet forward, landing in a squat position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1597 shoulders 865 865 body weight 865 5039 Jump your feet forward, landing in a squat position. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1595 hamstrings 865 865 body weight 865 5040 Jump up explosively, reaching your arms overhead. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1596 calves 865 865 body weight 865 5040 Jump up explosively, reaching your arms overhead. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1598 triceps 865 865 body weight 865 5040 Jump up explosively, reaching your arms overhead. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1599 core 865 865 body weight 865 5040 Jump up explosively, reaching your arms overhead. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1594 quadriceps 865 865 body weight 865 5040 Jump up explosively, reaching your arms overhead. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1597 shoulders 865 865 body weight 865 5040 Jump up explosively, reaching your arms overhead. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1595 hamstrings 865 865 body weight 865 5041 Land softly and immediately lower back into the squat position to begin the next repetition. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1596 calves 865 865 body weight 865 5041 Land softly and immediately lower back into the squat position to begin the next repetition. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1598 triceps 865 865 body weight 865 5041 Land softly and immediately lower back into the squat position to begin the next repetition. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1599 core 865 865 body weight 865 5041 Land softly and immediately lower back into the squat position to begin the next repetition. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1594 quadriceps 865 865 body weight 865 5041 Land softly and immediately lower back into the squat position to begin the next repetition. 865
865 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif jack burpee 1597 shoulders 865 865 body weight 865 5041 Land softly and immediately lower back into the squat position to begin the next repetition. 865
866 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif jack jump (male) 1601 calves 866 866 body weight 866 5042 Stand with your feet together and your arms by your sides. 866
866 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif jack jump (male) 1600 quadriceps 866 866 body weight 866 5042 Stand with your feet together and your arms by your sides. 866
866 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif jack jump (male) 1601 calves 866 866 body weight 866 5043 Jump up, spreading your feet apart and raising your arms above your head. 866
866 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif jack jump (male) 1600 quadriceps 866 866 body weight 866 5043 Jump up, spreading your feet apart and raising your arms above your head. 866
866 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif jack jump (male) 1601 calves 866 866 body weight 866 5044 As you land, quickly jump back to the starting position. 866
866 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif jack jump (male) 1600 quadriceps 866 866 body weight 866 5044 As you land, quickly jump back to the starting position. 866
866 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif jack jump (male) 1601 calves 866 866 body weight 866 5045 Repeat for the desired number of repetitions. 866
866 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif jack jump (male) 1600 quadriceps 866 866 body weight 866 5045 Repeat for the desired number of repetitions. 866
867 waist C:\myPocket\myPocket\src\main\resources\img\exercise\jackknife sit-up.gif jackknife sit-up 1602 hip flexors 867 867 body weight 867 5046 Lie flat on your back with your legs extended and your arms overhead. 867
867 waist C:\myPocket\myPocket\src\main\resources\img\exercise\jackknife sit-up.gif jackknife sit-up 1602 hip flexors 867 867 body weight 867 5047 Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes. 867
867 waist C:\myPocket\myPocket\src\main\resources\img\exercise\jackknife sit-up.gif jackknife sit-up 1602 hip flexors 867 867 body weight 867 5048 Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position. 867
867 waist C:\myPocket\myPocket\src\main\resources\img\exercise\jackknife sit-up.gif jackknife sit-up 1602 hip flexors 867 867 body weight 867 5049 Repeat for the desired number of repetitions. 867
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1604 lower back 868 868 body weight 868 5050 Lie flat on your back with your knees bent and feet flat on the ground. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1603 hip flexors 868 868 body weight 868 5050 Lie flat on your back with your knees bent and feet flat on the ground. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1604 lower back 868 868 body weight 868 5051 Place your hands behind your head with your elbows pointing outwards. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1603 hip flexors 868 868 body weight 868 5051 Place your hands behind your head with your elbows pointing outwards. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1604 lower back 868 868 body weight 868 5052 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1603 hip flexors 868 868 body weight 868 5052 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1604 lower back 868 868 body weight 868 5053 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1603 hip flexors 868 868 body weight 868 5053 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1604 lower back 868 868 body weight 868 5054 Repeat for the desired number of repetitions. 868
868 waist C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif janda sit-up 1603 hip flexors 868 868 body weight 868 5054 Repeat for the desired number of repetitions. 868
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1605 calves 869 869 rope 869 5055 Hold the handles of the jump rope with your hands, palms facing inward. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1606 quadriceps 869 869 rope 869 5055 Hold the handles of the jump rope with your hands, palms facing inward. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1608 glutes 869 869 rope 869 5055 Hold the handles of the jump rope with your hands, palms facing inward. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1607 hamstrings 869 869 rope 869 5055 Hold the handles of the jump rope with your hands, palms facing inward. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1605 calves 869 869 rope 869 5056 Stand with your feet shoulder-width apart and knees slightly bent. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1606 quadriceps 869 869 rope 869 5056 Stand with your feet shoulder-width apart and knees slightly bent. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1608 glutes 869 869 rope 869 5056 Stand with your feet shoulder-width apart and knees slightly bent. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1607 hamstrings 869 869 rope 869 5056 Stand with your feet shoulder-width apart and knees slightly bent. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1605 calves 869 869 rope 869 5057 Swing the rope over your head and jump over it as it comes towards your feet. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1606 quadriceps 869 869 rope 869 5057 Swing the rope over your head and jump over it as it comes towards your feet. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1608 glutes 869 869 rope 869 5057 Swing the rope over your head and jump over it as it comes towards your feet. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1607 hamstrings 869 869 rope 869 5057 Swing the rope over your head and jump over it as it comes towards your feet. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1605 calves 869 869 rope 869 5058 Land softly on the balls of your feet and repeat the jump as the rope comes around again. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1606 quadriceps 869 869 rope 869 5058 Land softly on the balls of your feet and repeat the jump as the rope comes around again. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1608 glutes 869 869 rope 869 5058 Land softly on the balls of your feet and repeat the jump as the rope comes around again. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1607 hamstrings 869 869 rope 869 5058 Land softly on the balls of your feet and repeat the jump as the rope comes around again. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1605 calves 869 869 rope 869 5059 Continue jumping for the desired duration or number of repetitions. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1606 quadriceps 869 869 rope 869 5059 Continue jumping for the desired duration or number of repetitions. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1608 glutes 869 869 rope 869 5059 Continue jumping for the desired duration or number of repetitions. 869
869 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif jump rope 1607 hamstrings 869 869 rope 869 5059 Continue jumping for the desired duration or number of repetitions. 869
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1609 quadriceps 870 870 body weight 870 5060 Stand with your feet shoulder-width apart. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1611 calves 870 870 body weight 870 5060 Stand with your feet shoulder-width apart. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1610 hamstrings 870 870 body weight 870 5060 Stand with your feet shoulder-width apart. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1609 quadriceps 870 870 body weight 870 5061 Lower your body into a squat position by bending your knees and pushing your hips back. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1611 calves 870 870 body weight 870 5061 Lower your body into a squat position by bending your knees and pushing your hips back. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1610 hamstrings 870 870 body weight 870 5061 Lower your body into a squat position by bending your knees and pushing your hips back. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1609 quadriceps 870 870 body weight 870 5062 Jump explosively off the ground, extending your hips, knees, and ankles. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1611 calves 870 870 body weight 870 5062 Jump explosively off the ground, extending your hips, knees, and ankles. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1610 hamstrings 870 870 body weight 870 5062 Jump explosively off the ground, extending your hips, knees, and ankles. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1609 quadriceps 870 870 body weight 870 5063 While in mid-air, quickly bring your arms forward for balance. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1611 calves 870 870 body weight 870 5063 While in mid-air, quickly bring your arms forward for balance. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1610 hamstrings 870 870 body weight 870 5063 While in mid-air, quickly bring your arms forward for balance. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1609 quadriceps 870 870 body weight 870 5064 Land softly on the balls of your feet and immediately go into the next repetition. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1611 calves 870 870 body weight 870 5064 Land softly on the balls of your feet and immediately go into the next repetition. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1610 hamstrings 870 870 body weight 870 5064 Land softly on the balls of your feet and immediately go into the next repetition. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1609 quadriceps 870 870 body weight 870 5065 Repeat for the desired number of repetitions. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1611 calves 870 870 body weight 870 5065 Repeat for the desired number of repetitions. 870
870 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif jump squat 1610 hamstrings 870 870 body weight 870 5065 Repeat for the desired number of repetitions. 870
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1612 quadriceps 871 871 body weight 871 5066 Stand with your feet shoulder-width apart. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1614 calves 871 871 body weight 871 5066 Stand with your feet shoulder-width apart. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1613 hamstrings 871 871 body weight 871 5066 Stand with your feet shoulder-width apart. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1612 quadriceps 871 871 body weight 871 5067 Lower your body into a squat position by bending your knees and pushing your hips back. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1614 calves 871 871 body weight 871 5067 Lower your body into a squat position by bending your knees and pushing your hips back. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1613 hamstrings 871 871 body weight 871 5067 Lower your body into a squat position by bending your knees and pushing your hips back. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1612 quadriceps 871 871 body weight 871 5068 Jump explosively, extending your hips and knees fully. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1614 calves 871 871 body weight 871 5068 Jump explosively, extending your hips and knees fully. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1613 hamstrings 871 871 body weight 871 5068 Jump explosively, extending your hips and knees fully. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1612 quadriceps 871 871 body weight 871 5069 Land softly on the balls of your feet and immediately lower your body back into a squat position. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1614 calves 871 871 body weight 871 5069 Land softly on the balls of your feet and immediately lower your body back into a squat position. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1613 hamstrings 871 871 body weight 871 5069 Land softly on the balls of your feet and immediately lower your body back into a squat position. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1612 quadriceps 871 871 body weight 871 5070 Repeat for the desired number of repetitions. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1614 calves 871 871 body weight 871 5070 Repeat for the desired number of repetitions. 871
871 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif jump squat v. 2 1613 hamstrings 871 871 body weight 871 5070 Repeat for the desired number of repetitions. 871
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5071 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5071 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5072 Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5072 Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5073 Rotate your left foot slightly to the right, and shift your weight onto your left leg. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5073 Rotate your left foot slightly to the right, and shift your weight onto your left leg. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5074 Bend your left knee and hinge at the hip, lowering your torso towards the left side. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5074 Bend your left knee and hinge at the hip, lowering your torso towards the left side. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5075 Keep your right arm extended overhead and your eyes on the kettlebell. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5075 Keep your right arm extended overhead and your eyes on the kettlebell. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5076 As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5076 As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5077 Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5077 Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5078 Pause for a moment, then engage your core and push through your left heel to return to the starting position. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5078 Pause for a moment, then engage your core and push through your left heel to return to the starting position. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1615 obliques 872 872 kettlebell 872 5079 Repeat for the desired number of repetitions, then switch sides. 872
872 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif kettlebell advanced windmill 1616 shoulders 872 872 kettlebell 872 5079 Repeat for the desired number of repetitions, then switch sides. 872
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1617 shoulders 873 873 kettlebell 873 5080 Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1618 traps 873 873 kettlebell 873 5080 Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1619 core 873 873 kettlebell 873 5080 Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1617 shoulders 873 873 kettlebell 873 5081 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1618 traps 873 873 kettlebell 873 5081 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1619 core 873 873 kettlebell 873 5081 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1617 shoulders 873 873 kettlebell 873 5082 Allow the kettlebells to hang in front of your body with your arms fully extended. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1618 traps 873 873 kettlebell 873 5082 Allow the kettlebells to hang in front of your body with your arms fully extended. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1619 core 873 873 kettlebell 873 5082 Allow the kettlebells to hang in front of your body with your arms fully extended. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1617 shoulders 873 873 kettlebell 873 5083 In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1618 traps 873 873 kettlebell 873 5083 In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1619 core 873 873 kettlebell 873 5083 In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1617 shoulders 873 873 kettlebell 873 5084 As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1618 traps 873 873 kettlebell 873 5084 As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1619 core 873 873 kettlebell 873 5084 As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1617 shoulders 873 873 kettlebell 873 5085 Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1618 traps 873 873 kettlebell 873 5085 Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1619 core 873 873 kettlebell 873 5085 Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1617 shoulders 873 873 kettlebell 873 5086 Continue alternating arms for the desired number of repetitions. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1618 traps 873 873 kettlebell 873 5086 Continue alternating arms for the desired number of repetitions. 873
873 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif kettlebell alternating hang clean 1619 core 873 873 kettlebell 873 5086 Continue alternating arms for the desired number of repetitions. 873
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1620 triceps 874 874 kettlebell 874 5087 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1621 core 874 874 kettlebell 874 5087 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1620 triceps 874 874 kettlebell 874 5088 Press one kettlebell overhead, fully extending your arm. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1621 core 874 874 kettlebell 874 5088 Press one kettlebell overhead, fully extending your arm. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1620 triceps 874 874 kettlebell 874 5089 Lower the kettlebell back to shoulder height. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1621 core 874 874 kettlebell 874 5089 Lower the kettlebell back to shoulder height. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1620 triceps 874 874 kettlebell 874 5090 Repeat with the other arm. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1621 core 874 874 kettlebell 874 5090 Repeat with the other arm. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1620 triceps 874 874 kettlebell 874 5091 Continue alternating arms for the desired number of repetitions. 874
874 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif kettlebell alternating press 1621 core 874 874 kettlebell 874 5091 Continue alternating arms for the desired number of repetitions. 874
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1622 shoulders 875 875 kettlebell 875 5092 Start by lying on your back on the floor with your knees bent and feet flat on the ground. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1623 triceps 875 875 kettlebell 875 5092 Start by lying on your back on the floor with your knees bent and feet flat on the ground. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1622 shoulders 875 875 kettlebell 875 5093 Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1623 triceps 875 875 kettlebell 875 5093 Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1622 shoulders 875 875 kettlebell 875 5094 Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1623 triceps 875 875 kettlebell 875 5094 Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1622 shoulders 875 875 kettlebell 875 5095 Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1623 triceps 875 875 kettlebell 875 5095 Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1622 shoulders 875 875 kettlebell 875 5096 Continue alternating the press motion with each kettlebell for the desired number of repetitions. 875
875 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif kettlebell alternating press on floor 1623 triceps 875 875 kettlebell 875 5096 Continue alternating the press motion with each kettlebell for the desired number of repetitions. 875
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1624 core 876 876 kettlebell 876 5097 Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1625 shoulders 876 876 kettlebell 876 5097 Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1624 core 876 876 kettlebell 876 5098 Engage your core and keep your body in a straight line from head to heels. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1625 shoulders 876 876 kettlebell 876 5098 Engage your core and keep your body in a straight line from head to heels. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1624 core 876 876 kettlebell 876 5099 Pull one kettlebell up towards your chest, keeping your elbow close to your body. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1625 shoulders 876 876 kettlebell 876 5099 Pull one kettlebell up towards your chest, keeping your elbow close to your body. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1624 core 876 876 kettlebell 876 5100 Lower the kettlebell back down to the starting position and repeat with the other arm. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1625 shoulders 876 876 kettlebell 876 5100 Lower the kettlebell back down to the starting position and repeat with the other arm. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1624 core 876 876 kettlebell 876 5101 Continue alternating arms for the desired number of repetitions. 876
876 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif kettlebell alternating renegade row 1625 shoulders 876 876 kettlebell 876 5101 Continue alternating arms for the desired number of repetitions. 876
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1626 biceps 877 877 kettlebell 877 5102 Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1627 forearms 877 877 kettlebell 877 5102 Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1626 biceps 877 877 kettlebell 877 5103 Bend forward at the hips, keeping your back straight and your core engaged. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1627 forearms 877 877 kettlebell 877 5103 Bend forward at the hips, keeping your back straight and your core engaged. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1626 biceps 877 877 kettlebell 877 5104 Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1627 forearms 877 877 kettlebell 877 5104 Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1626 biceps 877 877 kettlebell 877 5105 Lower the kettlebell back down to the starting position and repeat with the other arm. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1627 forearms 877 877 kettlebell 877 5105 Lower the kettlebell back down to the starting position and repeat with the other arm. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1626 biceps 877 877 kettlebell 877 5106 Continue alternating arms for the desired number of repetitions. 877
877 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif kettlebell alternating row 1627 forearms 877 877 kettlebell 877 5106 Continue alternating arms for the desired number of repetitions. 877
878 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif kettlebell arnold press 1628 triceps 878 878 kettlebell 878 5107 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you. 878
878 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif kettlebell arnold press 1629 upper back 878 878 kettlebell 878 5107 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you. 878
878 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif kettlebell arnold press 1628 triceps 878 878 kettlebell 878 5108 Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms. 878
878 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif kettlebell arnold press 1629 upper back 878 878 kettlebell 878 5108 Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms. 878
878 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif kettlebell arnold press 1628 triceps 878 878 kettlebell 878 5109 Pause at the top of the movement, then slowly lower the kettlebells back to the starting position. 878
878 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif kettlebell arnold press 1629 upper back 878 878 kettlebell 878 5109 Pause at the top of the movement, then slowly lower the kettlebells back to the starting position. 878
878 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif kettlebell arnold press 1628 triceps 878 878 kettlebell 878 5110 Repeat for the desired number of repetitions. 878
878 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif kettlebell arnold press 1629 upper back 878 878 kettlebell 878 5110 Repeat for the desired number of repetitions. 878
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1630 shoulders 879 879 kettlebell 879 5111 Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1631 triceps 879 879 kettlebell 879 5111 Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1632 obliques 879 879 kettlebell 879 5111 Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1630 shoulders 879 879 kettlebell 879 5112 Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1631 triceps 879 879 kettlebell 879 5112 Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1632 obliques 879 879 kettlebell 879 5112 Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1630 shoulders 879 879 kettlebell 879 5113 Rotate your torso to the left, shifting your weight onto your left foot. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1631 triceps 879 879 kettlebell 879 5113 Rotate your torso to the left, shifting your weight onto your left foot. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1632 obliques 879 879 kettlebell 879 5113 Rotate your torso to the left, shifting your weight onto your left foot. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1630 shoulders 879 879 kettlebell 879 5114 Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1631 triceps 879 879 kettlebell 879 5114 Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1632 obliques 879 879 kettlebell 879 5114 Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1630 shoulders 879 879 kettlebell 879 5115 As you lower, keep your eyes on the kettlebell and your chest lifted. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1631 triceps 879 879 kettlebell 879 5115 As you lower, keep your eyes on the kettlebell and your chest lifted. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1632 obliques 879 879 kettlebell 879 5115 As you lower, keep your eyes on the kettlebell and your chest lifted. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1630 shoulders 879 879 kettlebell 879 5116 Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1631 triceps 879 879 kettlebell 879 5116 Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1632 obliques 879 879 kettlebell 879 5116 Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1630 shoulders 879 879 kettlebell 879 5117 As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1631 triceps 879 879 kettlebell 879 5117 As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1632 obliques 879 879 kettlebell 879 5117 As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1630 shoulders 879 879 kettlebell 879 5118 Repeat for the desired number of repetitions, then switch sides. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1631 triceps 879 879 kettlebell 879 5118 Repeat for the desired number of repetitions, then switch sides. 879
879 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif kettlebell bent press 1632 obliques 879 879 kettlebell 879 5118 Repeat for the desired number of repetitions, then switch sides. 879
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1633 forearms 880 880 kettlebell 880 5119 Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1634 shoulders 880 880 kettlebell 880 5119 Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1633 forearms 880 880 kettlebell 880 5120 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1634 shoulders 880 880 kettlebell 880 5120 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1633 forearms 880 880 kettlebell 880 5121 Allow the kettlebell to hang down between your legs, with your arm fully extended. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1634 shoulders 880 880 kettlebell 880 5121 Allow the kettlebell to hang down between your legs, with your arm fully extended. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1633 forearms 880 880 kettlebell 880 5122 In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1634 shoulders 880 880 kettlebell 880 5122 In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1633 forearms 880 880 kettlebell 880 5123 As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1634 shoulders 880 880 kettlebell 880 5123 As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1633 forearms 880 880 kettlebell 880 5124 Catch the kettlebell at shoulder height with your elbow bent and your palm facing up. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1634 shoulders 880 880 kettlebell 880 5124 Catch the kettlebell at shoulder height with your elbow bent and your palm facing up. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1633 forearms 880 880 kettlebell 880 5125 Lower the kettlebell back down to the starting position by reversing the movement. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1634 shoulders 880 880 kettlebell 880 5125 Lower the kettlebell back down to the starting position by reversing the movement. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1633 forearms 880 880 kettlebell 880 5126 Repeat for the desired number of repetitions, then switch sides. 880
880 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif kettlebell bottoms up clean from the hang position 1634 shoulders 880 880 kettlebell 880 5126 Repeat for the desired number of repetitions, then switch sides. 880
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1635 forearms 881 881 kettlebell 881 5127 Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1636 shoulders 881 881 kettlebell 881 5127 Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1635 forearms 881 881 kettlebell 881 5128 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1636 shoulders 881 881 kettlebell 881 5128 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1635 forearms 881 881 kettlebell 881 5129 Allow the kettlebells to hang straight down in front of your body. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1636 shoulders 881 881 kettlebell 881 5129 Allow the kettlebells to hang straight down in front of your body. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1635 forearms 881 881 kettlebell 881 5130 In one fluid motion, explosively extend your hips and knees while shrugging your shoulders. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1636 shoulders 881 881 kettlebell 881 5130 In one fluid motion, explosively extend your hips and knees while shrugging your shoulders. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1635 forearms 881 881 kettlebell 881 5131 As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1636 shoulders 881 881 kettlebell 881 5131 As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1635 forearms 881 881 kettlebell 881 5132 Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1636 shoulders 881 881 kettlebell 881 5132 Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1635 forearms 881 881 kettlebell 881 5133 Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. 881
881 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif kettlebell double alternating hang clean 1636 shoulders 881 881 kettlebell 881 5133 Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. 881
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1637 triceps 882 882 kettlebell 882 5134 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1638 core 882 882 kettlebell 882 5134 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1637 triceps 882 882 kettlebell 882 5135 Bend your knees slightly and engage your core. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1638 core 882 882 kettlebell 882 5135 Bend your knees slightly and engage your core. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1637 triceps 882 882 kettlebell 882 5136 Press the kettlebells overhead, fully extending your arms. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1638 core 882 882 kettlebell 882 5136 Press the kettlebells overhead, fully extending your arms. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1637 triceps 882 882 kettlebell 882 5137 Bend your knees and quickly drop into a partial squat. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1638 core 882 882 kettlebell 882 5137 Bend your knees and quickly drop into a partial squat. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1637 triceps 882 882 kettlebell 882 5138 Explosively extend your hips and knees, driving the kettlebells overhead. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1638 core 882 882 kettlebell 882 5138 Explosively extend your hips and knees, driving the kettlebells overhead. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1637 triceps 882 882 kettlebell 882 5139 Lock out your arms and catch the kettlebells overhead with your knees slightly bent. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1638 core 882 882 kettlebell 882 5139 Lock out your arms and catch the kettlebells overhead with your knees slightly bent. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1637 triceps 882 882 kettlebell 882 5140 Stand up straight and return to the starting position. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1638 core 882 882 kettlebell 882 5140 Stand up straight and return to the starting position. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1637 triceps 882 882 kettlebell 882 5141 Repeat for the desired number of repetitions. 882
882 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif kettlebell double jerk 1638 core 882 882 kettlebell 882 5141 Repeat for the desired number of repetitions. 882
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1639 triceps 883 883 kettlebell 883 5142 Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1640 core 883 883 kettlebell 883 5142 Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1639 triceps 883 883 kettlebell 883 5143 Bend your knees slightly and engage your core. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1640 core 883 883 kettlebell 883 5143 Bend your knees slightly and engage your core. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1639 triceps 883 883 kettlebell 883 5144 Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1640 core 883 883 kettlebell 883 5144 Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1639 triceps 883 883 kettlebell 883 5145 As the kettlebells reach the top, press them fully overhead, locking out your arms. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1640 core 883 883 kettlebell 883 5145 As the kettlebells reach the top, press them fully overhead, locking out your arms. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1639 triceps 883 883 kettlebell 883 5146 Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1640 core 883 883 kettlebell 883 5146 Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1639 triceps 883 883 kettlebell 883 5147 Repeat for the desired number of repetitions. 883
883 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif kettlebell double push press 1640 core 883 883 kettlebell 883 5147 Repeat for the desired number of repetitions. 883
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1641 trapezius 884 884 kettlebell 884 5148 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1642 forearms 884 884 kettlebell 884 5148 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1643 core 884 884 kettlebell 884 5148 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1641 trapezius 884 884 kettlebell 884 5149 Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1642 forearms 884 884 kettlebell 884 5149 Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1643 core 884 884 kettlebell 884 5149 Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1641 trapezius 884 884 kettlebell 884 5150 In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1642 forearms 884 884 kettlebell 884 5150 In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1643 core 884 884 kettlebell 884 5150 In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1641 trapezius 884 884 kettlebell 884 5151 As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1642 forearms 884 884 kettlebell 884 5151 As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1643 core 884 884 kettlebell 884 5151 As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1641 trapezius 884 884 kettlebell 884 5152 Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1642 forearms 884 884 kettlebell 884 5152 Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. 884
884 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif kettlebell double snatch 1643 core 884 884 kettlebell 884 5152 Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. 884
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1644 shoulders 885 885 kettlebell 885 5153 Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1645 hamstrings 885 885 kettlebell 885 5153 Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1644 shoulders 885 885 kettlebell 885 5154 Extend your right arm overhead, keeping your eyes on the kettlebell. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1645 hamstrings 885 885 kettlebell 885 5154 Extend your right arm overhead, keeping your eyes on the kettlebell. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1644 shoulders 885 885 kettlebell 885 5155 Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1645 hamstrings 885 885 kettlebell 885 5155 Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1644 shoulders 885 885 kettlebell 885 5156 Bend at the waist to the left, keeping your right arm extended overhead. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1645 hamstrings 885 885 kettlebell 885 5156 Bend at the waist to the left, keeping your right arm extended overhead. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1644 shoulders 885 885 kettlebell 885 5157 Lower the kettlebell towards the ground, reaching towards your left foot. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1645 hamstrings 885 885 kettlebell 885 5157 Lower the kettlebell towards the ground, reaching towards your left foot. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1644 shoulders 885 885 kettlebell 885 5158 Pause for a moment, then engage your core and push through your right foot to return to the starting position. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1645 hamstrings 885 885 kettlebell 885 5158 Pause for a moment, then engage your core and push through your right foot to return to the starting position. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1644 shoulders 885 885 kettlebell 885 5159 Repeat for the desired number of repetitions, then switch sides. 885
885 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif kettlebell double windmill 1645 hamstrings 885 885 kettlebell 885 5159 Repeat for the desired number of repetitions, then switch sides. 885
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1646 triceps 886 886 kettlebell 886 5160 Start by lying on your back on the floor with your knees bent and feet flat on the ground. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1647 shoulders 886 886 kettlebell 886 5160 Start by lying on your back on the floor with your knees bent and feet flat on the ground. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1646 triceps 886 886 kettlebell 886 5161 Hold a kettlebell in one hand, with your palm facing towards your feet. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1647 shoulders 886 886 kettlebell 886 5161 Hold a kettlebell in one hand, with your palm facing towards your feet. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1646 triceps 886 886 kettlebell 886 5162 Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1647 shoulders 886 886 kettlebell 886 5162 Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1646 triceps 886 886 kettlebell 886 5163 Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1647 shoulders 886 886 kettlebell 886 5163 Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1646 triceps 886 886 kettlebell 886 5164 Repeat for the desired number of repetitions, then switch to the other arm. 886
886 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif kettlebell extended range one arm press on floor 1647 shoulders 886 886 kettlebell 886 5164 Repeat for the desired number of repetitions, then switch to the other arm. 886
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1648 shoulders 887 887 kettlebell 887 5165 Stand with your feet shoulder-width apart, holding a kettlebell in one hand. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1649 forearms 887 887 kettlebell 887 5165 Stand with your feet shoulder-width apart, holding a kettlebell in one hand. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1648 shoulders 887 887 kettlebell 887 5166 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1649 forearms 887 887 kettlebell 887 5166 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1648 shoulders 887 887 kettlebell 887 5167 Pass the kettlebell between your legs, switching hands as it reaches the back of your legs. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1649 forearms 887 887 kettlebell 887 5167 Pass the kettlebell between your legs, switching hands as it reaches the back of your legs. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1648 shoulders 887 887 kettlebell 887 5168 As the kettlebell comes forward, pass it to the other hand between your legs. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1649 forearms 887 887 kettlebell 887 5168 As the kettlebell comes forward, pass it to the other hand between your legs. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1648 shoulders 887 887 kettlebell 887 5169 Continue passing the kettlebell between your legs in a figure 8 motion. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1649 forearms 887 887 kettlebell 887 5169 Continue passing the kettlebell between your legs in a figure 8 motion. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1648 shoulders 887 887 kettlebell 887 5170 Maintain a steady pace and engage your core throughout the exercise. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1649 forearms 887 887 kettlebell 887 5170 Maintain a steady pace and engage your core throughout the exercise. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1648 shoulders 887 887 kettlebell 887 5171 Repeat for the desired number of repetitions. 887
887 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif kettlebell figure 8 1649 forearms 887 887 kettlebell 887 5171 Repeat for the desired number of repetitions. 887
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1650 quadriceps 888 888 kettlebell 888 5172 Stand with your feet shoulder-width apart, toes slightly turned out. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1651 hamstrings 888 888 kettlebell 888 5172 Stand with your feet shoulder-width apart, toes slightly turned out. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1652 calves 888 888 kettlebell 888 5172 Stand with your feet shoulder-width apart, toes slightly turned out. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1650 quadriceps 888 888 kettlebell 888 5173 Hold the kettlebell with both hands in front of your chest, close to your body. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1651 hamstrings 888 888 kettlebell 888 5173 Hold the kettlebell with both hands in front of your chest, close to your body. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1652 calves 888 888 kettlebell 888 5173 Hold the kettlebell with both hands in front of your chest, close to your body. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1650 quadriceps 888 888 kettlebell 888 5174 Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1651 hamstrings 888 888 kettlebell 888 5174 Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1652 calves 888 888 kettlebell 888 5174 Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1650 quadriceps 888 888 kettlebell 888 5175 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1651 hamstrings 888 888 kettlebell 888 5175 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1652 calves 888 888 kettlebell 888 5175 Lower until your thighs are parallel to the ground, or as low as you can comfortably go. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1650 quadriceps 888 888 kettlebell 888 5176 Drive through your heels to stand back up, squeezing your glutes at the top. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1651 hamstrings 888 888 kettlebell 888 5176 Drive through your heels to stand back up, squeezing your glutes at the top. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1652 calves 888 888 kettlebell 888 5176 Drive through your heels to stand back up, squeezing your glutes at the top. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1650 quadriceps 888 888 kettlebell 888 5177 Repeat for the desired number of repetitions. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1651 hamstrings 888 888 kettlebell 888 5177 Repeat for the desired number of repetitions. 888
888 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif kettlebell front squat 1652 calves 888 888 kettlebell 888 5177 Repeat for the desired number of repetitions. 888
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1653 quadriceps 889 889 kettlebell 889 5178 Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1654 hamstrings 889 889 kettlebell 889 5178 Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1655 calves 889 889 kettlebell 889 5178 Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1653 quadriceps 889 889 kettlebell 889 5179 Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1654 hamstrings 889 889 kettlebell 889 5179 Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1655 calves 889 889 kettlebell 889 5179 Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1653 quadriceps 889 889 kettlebell 889 5180 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1654 hamstrings 889 889 kettlebell 889 5180 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1655 calves 889 889 kettlebell 889 5180 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1653 quadriceps 889 889 kettlebell 889 5181 Pause for a moment at the bottom, then push through your heels to return to the starting position. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1654 hamstrings 889 889 kettlebell 889 5181 Pause for a moment at the bottom, then push through your heels to return to the starting position. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1655 calves 889 889 kettlebell 889 5181 Pause for a moment at the bottom, then push through your heels to return to the starting position. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1653 quadriceps 889 889 kettlebell 889 5182 Repeat for the desired number of repetitions. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1654 hamstrings 889 889 kettlebell 889 5182 Repeat for the desired number of repetitions. 889
889 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif kettlebell goblet squat 1655 calves 889 889 kettlebell 889 5182 Repeat for the desired number of repetitions. 889
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1656 glutes 890 890 kettlebell 890 5183 Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1657 quadriceps 890 890 kettlebell 890 5183 Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1658 calves 890 890 kettlebell 890 5183 Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1656 glutes 890 890 kettlebell 890 5184 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1657 quadriceps 890 890 kettlebell 890 5184 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1658 calves 890 890 kettlebell 890 5184 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1656 glutes 890 890 kettlebell 890 5185 Lower the kettlebell towards the ground, allowing it to swing between your legs. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1657 quadriceps 890 890 kettlebell 890 5185 Lower the kettlebell towards the ground, allowing it to swing between your legs. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1658 calves 890 890 kettlebell 890 5185 Lower the kettlebell towards the ground, allowing it to swing between your legs. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1656 glutes 890 890 kettlebell 890 5186 Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1657 quadriceps 890 890 kettlebell 890 5186 Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1658 calves 890 890 kettlebell 890 5186 Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1656 glutes 890 890 kettlebell 890 5187 As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1657 quadriceps 890 890 kettlebell 890 5187 As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1658 calves 890 890 kettlebell 890 5187 As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1656 glutes 890 890 kettlebell 890 5188 Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1657 quadriceps 890 890 kettlebell 890 5188 Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions. 890
890 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif kettlebell hang clean 1658 calves 890 890 kettlebell 890 5188 Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions. 890
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1659 quadriceps 891 891 kettlebell 891 5189 Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1660 hamstrings 891 891 kettlebell 891 5189 Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1661 calves 891 891 kettlebell 891 5189 Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1659 quadriceps 891 891 kettlebell 891 5190 Take a step forward with your right foot, lowering your body into a lunge position. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1660 hamstrings 891 891 kettlebell 891 5190 Take a step forward with your right foot, lowering your body into a lunge position. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1661 calves 891 891 kettlebell 891 5190 Take a step forward with your right foot, lowering your body into a lunge position. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1659 quadriceps 891 891 kettlebell 891 5191 As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1660 hamstrings 891 891 kettlebell 891 5191 As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1661 calves 891 891 kettlebell 891 5191 As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1659 quadriceps 891 891 kettlebell 891 5192 Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1660 hamstrings 891 891 kettlebell 891 5192 Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1661 calves 891 891 kettlebell 891 5192 Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1659 quadriceps 891 891 kettlebell 891 5193 Repeat the lunge on the opposite side, passing the kettlebell under your left thigh. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1660 hamstrings 891 891 kettlebell 891 5193 Repeat the lunge on the opposite side, passing the kettlebell under your left thigh. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1661 calves 891 891 kettlebell 891 5193 Repeat the lunge on the opposite side, passing the kettlebell under your left thigh. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1659 quadriceps 891 891 kettlebell 891 5194 Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1660 hamstrings 891 891 kettlebell 891 5194 Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions. 891
891 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif kettlebell lunge pass through 1661 calves 891 891 kettlebell 891 5194 Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions. 891
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1662 triceps 892 892 kettlebell 892 5195 Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1663 core 892 892 kettlebell 892 5195 Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1662 triceps 892 892 kettlebell 892 5196 Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1663 core 892 892 kettlebell 892 5196 Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1662 triceps 892 892 kettlebell 892 5197 Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1663 core 892 892 kettlebell 892 5197 Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1662 triceps 892 892 kettlebell 892 5198 As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1663 core 892 892 kettlebell 892 5198 As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1662 triceps 892 892 kettlebell 892 5199 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. 892
892 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif kettlebell one arm clean and jerk 1663 core 892 892 kettlebell 892 5199 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. 892
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1664 triceps 893 893 kettlebell 893 5200 Lie flat on your back on the floor with your knees bent and feet flat on the ground. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1665 shoulders 893 893 kettlebell 893 5200 Lie flat on your back on the floor with your knees bent and feet flat on the ground. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1664 triceps 893 893 kettlebell 893 5201 Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1665 shoulders 893 893 kettlebell 893 5201 Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1664 triceps 893 893 kettlebell 893 5202 Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1665 shoulders 893 893 kettlebell 893 5202 Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1664 triceps 893 893 kettlebell 893 5203 Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1665 shoulders 893 893 kettlebell 893 5203 Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1664 triceps 893 893 kettlebell 893 5204 Repeat for the desired number of repetitions, then switch to the other arm. 893
893 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif kettlebell one arm floor press 1665 shoulders 893 893 kettlebell 893 5204 Repeat for the desired number of repetitions, then switch to the other arm. 893
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1666 triceps 894 894 kettlebell 894 5205 Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1667 core 894 894 kettlebell 894 5205 Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1666 triceps 894 894 kettlebell 894 5206 Bend your knees slightly and engage your core. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1667 core 894 894 kettlebell 894 5206 Bend your knees slightly and engage your core. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1666 triceps 894 894 kettlebell 894 5207 Press the kettlebell overhead in a straight line, fully extending your arm. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1667 core 894 894 kettlebell 894 5207 Press the kettlebell overhead in a straight line, fully extending your arm. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1666 triceps 894 894 kettlebell 894 5208 As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1667 core 894 894 kettlebell 894 5208 As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1666 triceps 894 894 kettlebell 894 5209 As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1667 core 894 894 kettlebell 894 5209 As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1666 triceps 894 894 kettlebell 894 5210 Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1667 core 894 894 kettlebell 894 5210 Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1666 triceps 894 894 kettlebell 894 5211 Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1667 core 894 894 kettlebell 894 5211 Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1666 triceps 894 894 kettlebell 894 5212 Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions. 894
894 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif kettlebell one arm jerk 1667 core 894 894 kettlebell 894 5212 Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions. 894
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1668 triceps 895 895 kettlebell 895 5213 Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1669 core 895 895 kettlebell 895 5213 Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1668 triceps 895 895 kettlebell 895 5214 Engage your core and keep your back straight. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1669 core 895 895 kettlebell 895 5214 Engage your core and keep your back straight. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1668 triceps 895 895 kettlebell 895 5215 Press the kettlebell overhead, extending your arm fully. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1669 core 895 895 kettlebell 895 5215 Press the kettlebell overhead, extending your arm fully. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1668 triceps 895 895 kettlebell 895 5216 Pause for a moment at the top, then slowly lower the kettlebell back to the starting position. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1669 core 895 895 kettlebell 895 5216 Pause for a moment at the top, then slowly lower the kettlebell back to the starting position. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1668 triceps 895 895 kettlebell 895 5217 Repeat for the desired number of repetitions, then switch sides. 895
895 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif kettlebell one arm military press to the side 1669 core 895 895 kettlebell 895 5217 Repeat for the desired number of repetitions, then switch sides. 895
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1670 triceps 896 896 kettlebell 896 5218 Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1671 core 896 896 kettlebell 896 5218 Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1670 triceps 896 896 kettlebell 896 5219 Bend your knees slightly and engage your core. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1671 core 896 896 kettlebell 896 5219 Bend your knees slightly and engage your core. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1670 triceps 896 896 kettlebell 896 5220 Press the kettlebell overhead by extending your arm and fully extending your legs. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1671 core 896 896 kettlebell 896 5220 Press the kettlebell overhead by extending your arm and fully extending your legs. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1670 triceps 896 896 kettlebell 896 5221 Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1671 core 896 896 kettlebell 896 5221 Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1670 triceps 896 896 kettlebell 896 5222 Repeat for the desired number of repetitions, then switch sides. 896
896 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif kettlebell one arm push press 1671 core 896 896 kettlebell 896 5222 Repeat for the desired number of repetitions, then switch sides. 896
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1672 biceps 897 897 kettlebell 897 5223 Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1673 forearms 897 897 kettlebell 897 5223 Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1672 biceps 897 897 kettlebell 897 5224 Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1673 forearms 897 897 kettlebell 897 5224 Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1672 biceps 897 897 kettlebell 897 5225 Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1673 forearms 897 897 kettlebell 897 5225 Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1672 biceps 897 897 kettlebell 897 5226 Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1673 forearms 897 897 kettlebell 897 5226 Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1672 biceps 897 897 kettlebell 897 5227 Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. 897
897 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif kettlebell one arm row 1673 forearms 897 897 kettlebell 897 5227 Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. 897
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1674 trapezius 898 898 kettlebell 898 5228 Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1675 forearms 898 898 kettlebell 898 5228 Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1676 core 898 898 kettlebell 898 5228 Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1674 trapezius 898 898 kettlebell 898 5229 Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1675 forearms 898 898 kettlebell 898 5229 Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1676 core 898 898 kettlebell 898 5229 Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1674 trapezius 898 898 kettlebell 898 5230 Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1675 forearms 898 898 kettlebell 898 5230 Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1676 core 898 898 kettlebell 898 5230 Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1674 trapezius 898 898 kettlebell 898 5231 As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1675 forearms 898 898 kettlebell 898 5231 As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1676 core 898 898 kettlebell 898 5231 As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1674 trapezius 898 898 kettlebell 898 5232 Lower the kettlebell back down between your legs and repeat for the desired number of repetitions. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1675 forearms 898 898 kettlebell 898 5232 Lower the kettlebell back down between your legs and repeat for the desired number of repetitions. 898
898 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif kettlebell one arm snatch 1676 core 898 898 kettlebell 898 5232 Lower the kettlebell back down between your legs and repeat for the desired number of repetitions. 898
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1677 triceps 899 899 kettlebell 899 5233 Stand with your feet shoulder-width apart, holding a kettlebell in one hand. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1678 forearms 899 899 kettlebell 899 5233 Stand with your feet shoulder-width apart, holding a kettlebell in one hand. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1677 triceps 899 899 kettlebell 899 5234 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1678 forearms 899 899 kettlebell 899 5234 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1677 triceps 899 899 kettlebell 899 5235 Raise the kettlebell up to shoulder height, keeping your elbow close to your body. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1678 forearms 899 899 kettlebell 899 5235 Raise the kettlebell up to shoulder height, keeping your elbow close to your body. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1677 triceps 899 899 kettlebell 899 5236 Extend your arm fully overhead, straightening your elbow. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1678 forearms 899 899 kettlebell 899 5236 Extend your arm fully overhead, straightening your elbow. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1677 triceps 899 899 kettlebell 899 5237 Lower the kettlebell back down to shoulder height, then return to the starting position. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1678 forearms 899 899 kettlebell 899 5237 Lower the kettlebell back down to shoulder height, then return to the starting position. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1677 triceps 899 899 kettlebell 899 5238 Repeat for the desired number of repetitions, then switch sides. 899
899 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif kettlebell pirate supper legs 1678 forearms 899 899 kettlebell 899 5238 Repeat for the desired number of repetitions, then switch sides. 899
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1679 quadriceps 900 900 kettlebell 900 5239 Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1680 hamstrings 900 900 kettlebell 900 5239 Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1681 calves 900 900 kettlebell 900 5239 Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1679 quadriceps 900 900 kettlebell 900 5240 Lift your left foot off the ground and extend it forward, keeping it parallel to the ground. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1680 hamstrings 900 900 kettlebell 900 5240 Lift your left foot off the ground and extend it forward, keeping it parallel to the ground. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1681 calves 900 900 kettlebell 900 5240 Lift your left foot off the ground and extend it forward, keeping it parallel to the ground. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1679 quadriceps 900 900 kettlebell 900 5241 Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1680 hamstrings 900 900 kettlebell 900 5241 Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1681 calves 900 900 kettlebell 900 5241 Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1679 quadriceps 900 900 kettlebell 900 5242 Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1680 hamstrings 900 900 kettlebell 900 5242 Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1681 calves 900 900 kettlebell 900 5242 Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1679 quadriceps 900 900 kettlebell 900 5243 Repeat for the desired number of repetitions, then switch legs. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1680 hamstrings 900 900 kettlebell 900 5243 Repeat for the desired number of repetitions, then switch legs. 900
900 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif kettlebell pistol squat 1681 calves 900 900 kettlebell 900 5243 Repeat for the desired number of repetitions, then switch legs. 900
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1682 triceps 901 901 kettlebell 901 5244 Start in a high plank position with your hands on the kettlebells, shoulder-width apart. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1683 shoulders 901 901 kettlebell 901 5244 Start in a high plank position with your hands on the kettlebells, shoulder-width apart. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1684 core 901 901 kettlebell 901 5244 Start in a high plank position with your hands on the kettlebells, shoulder-width apart. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1682 triceps 901 901 kettlebell 901 5245 Lower your chest towards the ground, keeping your elbows close to your body. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1683 shoulders 901 901 kettlebell 901 5245 Lower your chest towards the ground, keeping your elbows close to your body. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1684 core 901 901 kettlebell 901 5245 Lower your chest towards the ground, keeping your elbows close to your body. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1682 triceps 901 901 kettlebell 901 5246 Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1683 shoulders 901 901 kettlebell 901 5246 Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1684 core 901 901 kettlebell 901 5246 Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1682 triceps 901 901 kettlebell 901 5247 Land softly back on the kettlebells and immediately lower your chest back down for the next repetition. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1683 shoulders 901 901 kettlebell 901 5247 Land softly back on the kettlebells and immediately lower your chest back down for the next repetition. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1684 core 901 901 kettlebell 901 5247 Land softly back on the kettlebells and immediately lower your chest back down for the next repetition. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1682 triceps 901 901 kettlebell 901 5248 Repeat for the desired number of repetitions. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1683 shoulders 901 901 kettlebell 901 5248 Repeat for the desired number of repetitions. 901
901 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif kettlebell plyo push-up 1684 core 901 901 kettlebell 901 5248 Repeat for the desired number of repetitions. 901
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1685 triceps 902 902 kettlebell 902 5249 Sit on a bench with your back straight and feet flat on the ground. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1686 core 902 902 kettlebell 902 5249 Sit on a bench with your back straight and feet flat on the ground. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1685 triceps 902 902 kettlebell 902 5250 Hold a kettlebell in each hand at shoulder height, palms facing forward. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1686 core 902 902 kettlebell 902 5250 Hold a kettlebell in each hand at shoulder height, palms facing forward. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1685 triceps 902 902 kettlebell 902 5251 Press the kettlebells overhead, fully extending your arms. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1686 core 902 902 kettlebell 902 5251 Press the kettlebells overhead, fully extending your arms. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1685 triceps 902 902 kettlebell 902 5252 Lower the kettlebells back to shoulder height. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1686 core 902 902 kettlebell 902 5252 Lower the kettlebells back to shoulder height. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1685 triceps 902 902 kettlebell 902 5253 Repeat for the desired number of repetitions. 902
902 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif kettlebell seated press 1686 core 902 902 kettlebell 902 5253 Repeat for the desired number of repetitions. 902
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1687 triceps 903 903 kettlebell 903 5254 Sit on a bench with your back straight and feet flat on the ground. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1688 upper back 903 903 kettlebell 903 5254 Sit on a bench with your back straight and feet flat on the ground. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1687 triceps 903 903 kettlebell 903 5255 Hold a kettlebell in each hand at shoulder level with your palms facing forward. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1688 upper back 903 903 kettlebell 903 5255 Hold a kettlebell in each hand at shoulder level with your palms facing forward. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1687 triceps 903 903 kettlebell 903 5256 Press the kettlebells overhead by extending your arms fully. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1688 upper back 903 903 kettlebell 903 5256 Press the kettlebells overhead by extending your arms fully. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1687 triceps 903 903 kettlebell 903 5257 Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1688 upper back 903 903 kettlebell 903 5257 Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1687 triceps 903 903 kettlebell 903 5258 Repeat for the desired number of repetitions. 903
903 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif kettlebell seated two arm military press 1688 upper back 903 903 kettlebell 903 5258 Repeat for the desired number of repetitions. 903
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1689 triceps 904 904 kettlebell 904 5259 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1690 core 904 904 kettlebell 904 5259 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1689 triceps 904 904 kettlebell 904 5260 Press one kettlebell overhead while keeping the other kettlebell at shoulder height. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1690 core 904 904 kettlebell 904 5260 Press one kettlebell overhead while keeping the other kettlebell at shoulder height. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1689 triceps 904 904 kettlebell 904 5261 Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1690 core 904 904 kettlebell 904 5261 Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1689 triceps 904 904 kettlebell 904 5262 Continue alternating the pressing motion, creating a seesaw-like movement. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1690 core 904 904 kettlebell 904 5262 Continue alternating the pressing motion, creating a seesaw-like movement. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1689 triceps 904 904 kettlebell 904 5263 Repeat for the desired number of repetitions. 904
904 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif kettlebell seesaw press 1690 core 904 904 kettlebell 904 5263 Repeat for the desired number of repetitions. 904
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1691 shoulders 905 905 kettlebell 905 5264 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1692 glutes 905 905 kettlebell 905 5264 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1693 hamstrings 905 905 kettlebell 905 5264 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1691 shoulders 905 905 kettlebell 905 5265 Hold a kettlebell with both hands in front of your body, arms extended downwards. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1692 glutes 905 905 kettlebell 905 5265 Hold a kettlebell with both hands in front of your body, arms extended downwards. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1693 hamstrings 905 905 kettlebell 905 5265 Hold a kettlebell with both hands in front of your body, arms extended downwards. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1691 shoulders 905 905 kettlebell 905 5266 Bend your knees and lower your hips into a squat position, keeping your back straight. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1692 glutes 905 905 kettlebell 905 5266 Bend your knees and lower your hips into a squat position, keeping your back straight. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1693 hamstrings 905 905 kettlebell 905 5266 Bend your knees and lower your hips into a squat position, keeping your back straight. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1691 shoulders 905 905 kettlebell 905 5267 Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1692 glutes 905 905 kettlebell 905 5267 Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1693 hamstrings 905 905 kettlebell 905 5267 Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1691 shoulders 905 905 kettlebell 905 5268 As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1692 glutes 905 905 kettlebell 905 5268 As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1693 hamstrings 905 905 kettlebell 905 5268 As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1691 shoulders 905 905 kettlebell 905 5269 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1692 glutes 905 905 kettlebell 905 5269 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. 905
905 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif kettlebell sumo high pull 1693 hamstrings 905 905 kettlebell 905 5269 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. 905
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1694 hamstrings 906 906 kettlebell 906 5270 Stand with your feet shoulder-width apart, toes pointed slightly outward. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1695 core 906 906 kettlebell 906 5270 Stand with your feet shoulder-width apart, toes pointed slightly outward. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1694 hamstrings 906 906 kettlebell 906 5271 Hold the kettlebell with both hands in front of your body, arms extended. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1695 core 906 906 kettlebell 906 5271 Hold the kettlebell with both hands in front of your body, arms extended. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1694 hamstrings 906 906 kettlebell 906 5272 Bend your knees slightly and hinge at the hips, pushing your butt back. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1695 core 906 906 kettlebell 906 5272 Bend your knees slightly and hinge at the hips, pushing your butt back. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1694 hamstrings 906 906 kettlebell 906 5273 Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1695 core 906 906 kettlebell 906 5273 Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1694 hamstrings 906 906 kettlebell 906 5274 Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1695 core 906 906 kettlebell 906 5274 Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1694 hamstrings 906 906 kettlebell 906 5275 Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions. 906
906 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif kettlebell swing 1695 core 906 906 kettlebell 906 5275 Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions. 906
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1696 quadriceps 907 907 kettlebell 907 5276 Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1697 glutes 907 907 kettlebell 907 5276 Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1698 core 907 907 kettlebell 907 5276 Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1696 quadriceps 907 907 kettlebell 907 5277 Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1697 glutes 907 907 kettlebell 907 5277 Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1698 core 907 907 kettlebell 907 5277 Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1696 quadriceps 907 907 kettlebell 907 5278 As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1697 glutes 907 907 kettlebell 907 5278 As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1698 core 907 907 kettlebell 907 5278 As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1696 quadriceps 907 907 kettlebell 907 5279 Lock out your arms at the top of the movement, fully extending your elbows. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1697 glutes 907 907 kettlebell 907 5279 Lock out your arms at the top of the movement, fully extending your elbows. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1698 core 907 907 kettlebell 907 5279 Lock out your arms at the top of the movement, fully extending your elbows. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1696 quadriceps 907 907 kettlebell 907 5280 Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1697 glutes 907 907 kettlebell 907 5280 Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1698 core 907 907 kettlebell 907 5280 Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1696 quadriceps 907 907 kettlebell 907 5281 Repeat for the desired number of repetitions. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1697 glutes 907 907 kettlebell 907 5281 Repeat for the desired number of repetitions. 907
907 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif kettlebell thruster 1698 core 907 907 kettlebell 907 5281 Repeat for the desired number of repetitions. 907
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5282 Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5282 Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5282 Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5283 Bend your right knee and place your right foot flat on the ground, keeping your left leg extended. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5283 Bend your right knee and place your right foot flat on the ground, keeping your left leg extended. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5283 Bend your right knee and place your right foot flat on the ground, keeping your left leg extended. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5284 Pressing through your right foot, lift your hips off the ground, coming into a bridge position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5284 Pressing through your right foot, lift your hips off the ground, coming into a bridge position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5284 Pressing through your right foot, lift your hips off the ground, coming into a bridge position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5285 Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5285 Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5285 Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5286 Rotate your torso to the left, bringing your left hand to the ground for support. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5286 Rotate your torso to the left, bringing your left hand to the ground for support. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5286 Rotate your torso to the left, bringing your left hand to the ground for support. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5287 Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5287 Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5287 Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5288 From the kneeling position, stand up, keeping the kettlebell extended overhead. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5288 From the kneeling position, stand up, keeping the kettlebell extended overhead. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5288 From the kneeling position, stand up, keeping the kettlebell extended overhead. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5289 Reverse the movement to return to the starting position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5289 Reverse the movement to return to the starting position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5289 Reverse the movement to return to the starting position. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1699 quadriceps 908 908 kettlebell 908 5290 Repeat the exercise on the other side, starting with the kettlebell in your left hand. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1700 hamstrings 908 908 kettlebell 908 5290 Repeat the exercise on the other side, starting with the kettlebell in your left hand. 908
908 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif kettlebell turkish get up (squat style) 1701 core 908 908 kettlebell 908 5290 Repeat the exercise on the other side, starting with the kettlebell in your left hand. 908
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1702 traps 909 909 kettlebell 909 5291 Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1703 forearms 909 909 kettlebell 909 5291 Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1702 traps 909 909 kettlebell 909 5292 Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1703 forearms 909 909 kettlebell 909 5292 Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1702 traps 909 909 kettlebell 909 5293 Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1703 forearms 909 909 kettlebell 909 5293 Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1702 traps 909 909 kettlebell 909 5294 As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1703 forearms 909 909 kettlebell 909 5294 As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1702 traps 909 909 kettlebell 909 5295 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. 909
909 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif kettlebell two arm clean 1703 forearms 909 909 kettlebell 909 5295 Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. 909
910 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif kettlebell two arm military press 1704 triceps 910 910 kettlebell 910 5296 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward. 910
910 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif kettlebell two arm military press 1705 upper back 910 910 kettlebell 910 5296 Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward. 910
910 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif kettlebell two arm military press 1704 triceps 910 910 kettlebell 910 5297 Engage your core and press the kettlebells overhead, fully extending your arms. 910
910 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif kettlebell two arm military press 1705 upper back 910 910 kettlebell 910 5297 Engage your core and press the kettlebells overhead, fully extending your arms. 910
910 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif kettlebell two arm military press 1704 triceps 910 910 kettlebell 910 5298 Pause for a moment at the top, then slowly lower the kettlebells back to the starting position. 910
910 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif kettlebell two arm military press 1705 upper back 910 910 kettlebell 910 5298 Pause for a moment at the top, then slowly lower the kettlebells back to the starting position. 910
910 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif kettlebell two arm military press 1704 triceps 910 910 kettlebell 910 5299 Repeat for the desired number of repetitions. 910
910 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif kettlebell two arm military press 1705 upper back 910 910 kettlebell 910 5299 Repeat for the desired number of repetitions. 910
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1706 biceps 911 911 kettlebell 911 5300 Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1707 forearms 911 911 kettlebell 911 5300 Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1706 biceps 911 911 kettlebell 911 5301 Bend forward at the hips, keeping your back straight and your core engaged. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1707 forearms 911 911 kettlebell 911 5301 Bend forward at the hips, keeping your back straight and your core engaged. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1706 biceps 911 911 kettlebell 911 5302 Pull the kettlebells up towards your chest, squeezing your shoulder blades together. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1707 forearms 911 911 kettlebell 911 5302 Pull the kettlebells up towards your chest, squeezing your shoulder blades together. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1706 biceps 911 911 kettlebell 911 5303 Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1707 forearms 911 911 kettlebell 911 5303 Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1706 biceps 911 911 kettlebell 911 5304 Repeat for the desired number of repetitions. 911
911 back C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif kettlebell two arm row 1707 forearms 911 911 kettlebell 911 5304 Repeat for the desired number of repetitions. 911
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1708 obliques 912 912 kettlebell 912 5305 Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1709 shoulders 912 912 kettlebell 912 5305 Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1708 obliques 912 912 kettlebell 912 5306 Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1709 shoulders 912 912 kettlebell 912 5306 Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1708 obliques 912 912 kettlebell 912 5307 Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1709 shoulders 912 912 kettlebell 912 5307 Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1708 obliques 912 912 kettlebell 912 5308 Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1709 shoulders 912 912 kettlebell 912 5308 Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1708 obliques 912 912 kettlebell 912 5309 Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1709 shoulders 912 912 kettlebell 912 5309 Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1708 obliques 912 912 kettlebell 912 5310 Repeat for the desired number of repetitions, then switch sides. 912
912 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif kettlebell windmill 1709 shoulders 912 912 kettlebell 912 5310 Repeat for the desired number of repetitions, then switch sides. 912
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1710 quadriceps 913 913 body weight 913 5311 Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1711 glutes 913 913 body weight 913 5311 Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1710 quadriceps 913 913 body weight 913 5312 Lean back slightly and place your hands on the edge of the bench or chair for support. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1711 glutes 913 913 body weight 913 5312 Lean back slightly and place your hands on the edge of the bench or chair for support. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1710 quadriceps 913 913 body weight 913 5313 Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1711 glutes 913 913 body weight 913 5313 Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1710 quadriceps 913 913 body weight 913 5314 Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1711 glutes 913 913 body weight 913 5314 Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1710 quadriceps 913 913 body weight 913 5315 Repeat for the desired number of repetitions. 913
913 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif kick out sit 1711 glutes 913 913 body weight 913 5315 Repeat for the desired number of repetitions. 913
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1712 biceps 914 914 body weight 914 5316 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1713 triceps 914 914 body weight 914 5316 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1714 shoulders 914 914 body weight 914 5316 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1715 core 914 914 body weight 914 5316 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1712 biceps 914 914 body weight 914 5317 Engage your core and use a swinging motion to generate momentum. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1713 triceps 914 914 body weight 914 5317 Engage your core and use a swinging motion to generate momentum. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1714 shoulders 914 914 body weight 914 5317 Engage your core and use a swinging motion to generate momentum. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1715 core 914 914 body weight 914 5317 Engage your core and use a swinging motion to generate momentum. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1712 biceps 914 914 body weight 914 5318 As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1713 triceps 914 914 body weight 914 5318 As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1714 shoulders 914 914 body weight 914 5318 As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1715 core 914 914 body weight 914 5318 As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1712 biceps 914 914 body weight 914 5319 Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1713 triceps 914 914 body weight 914 5319 Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1714 shoulders 914 914 body weight 914 5319 Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1715 core 914 914 body weight 914 5319 Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1712 biceps 914 914 body weight 914 5320 Lower yourself back down to the starting position by bending your arms and controlling the descent. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1713 triceps 914 914 body weight 914 5320 Lower yourself back down to the starting position by bending your arms and controlling the descent. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1714 shoulders 914 914 body weight 914 5320 Lower yourself back down to the starting position by bending your arms and controlling the descent. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1715 core 914 914 body weight 914 5320 Lower yourself back down to the starting position by bending your arms and controlling the descent. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1712 biceps 914 914 body weight 914 5321 Repeat for the desired number of repetitions. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1713 triceps 914 914 body weight 914 5321 Repeat for the desired number of repetitions. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1714 shoulders 914 914 body weight 914 5321 Repeat for the desired number of repetitions. 914
914 back C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif kipping muscle up 1715 core 914 914 body weight 914 5321 Repeat for the desired number of repetitions. 914
915 waist C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif knee touch crunch 1716 hip flexors 915 915 body weight 915 5322 Lie flat on your back with your knees bent and feet flat on the ground. 915
915 waist C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif knee touch crunch 1716 hip flexors 915 915 body weight 915 5323 Place your hands behind your head with your elbows pointing outwards. 915
915 waist C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif knee touch crunch 1716 hip flexors 915 915 body weight 915 5324 Engaging your abs, lift your shoulder blades off the ground and reach your right hand towards your left knee. 915
915 waist C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif knee touch crunch 1716 hip flexors 915 915 body weight 915 5325 Return to the starting position and repeat, this time reaching your left hand towards your right knee. 915
915 waist C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif knee touch crunch 1716 hip flexors 915 915 body weight 915 5326 Continue alternating sides for the desired number of repetitions. 915
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1717 quadriceps 916 916 barbell 916 5327 Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1718 hamstrings 916 916 barbell 916 5327 Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1719 calves 916 916 barbell 916 5327 Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1717 quadriceps 916 916 barbell 916 5328 Hold a barbell across your upper back, resting it on your shoulders. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1718 hamstrings 916 916 barbell 916 5328 Hold a barbell across your upper back, resting it on your shoulders. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1719 calves 916 916 barbell 916 5328 Hold a barbell across your upper back, resting it on your shoulders. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1717 quadriceps 916 916 barbell 916 5329 Engage your core and glutes, then explosively jump up into the air, extending your hips and knees. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1718 hamstrings 916 916 barbell 916 5329 Engage your core and glutes, then explosively jump up into the air, extending your hips and knees. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1719 calves 916 916 barbell 916 5329 Engage your core and glutes, then explosively jump up into the air, extending your hips and knees. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1717 quadriceps 916 916 barbell 916 5330 As you jump, push through your toes and fully extend your ankles, knees, and hips. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1718 hamstrings 916 916 barbell 916 5330 As you jump, push through your toes and fully extend your ankles, knees, and hips. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1719 calves 916 916 barbell 916 5330 As you jump, push through your toes and fully extend your ankles, knees, and hips. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1717 quadriceps 916 916 barbell 916 5331 Land softly back on the ground, bending your knees to absorb the impact. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1718 hamstrings 916 916 barbell 916 5331 Land softly back on the ground, bending your knees to absorb the impact. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1719 calves 916 916 barbell 916 5331 Land softly back on the ground, bending your knees to absorb the impact. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1717 quadriceps 916 916 barbell 916 5332 Immediately go into the next repetition, repeating the jump squat motion. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1718 hamstrings 916 916 barbell 916 5332 Immediately go into the next repetition, repeating the jump squat motion. 916
916 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif kneeling jump squat 1719 calves 916 916 barbell 916 5332 Immediately go into the next repetition, repeating the jump squat motion. 916
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1720 shoulders 917 917 body weight 917 5333 Kneel on the ground with your knees hip-width apart and your toes pointing back. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1721 triceps 917 917 body weight 917 5333 Kneel on the ground with your knees hip-width apart and your toes pointing back. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1720 shoulders 917 917 body weight 917 5334 Extend your arms overhead and interlace your fingers. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1721 triceps 917 917 body weight 917 5334 Extend your arms overhead and interlace your fingers. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1720 shoulders 917 917 body weight 917 5335 Keeping your back straight, slowly lean to the right side, feeling a stretch in your left lat muscle. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1721 triceps 917 917 body weight 917 5335 Keeping your back straight, slowly lean to the right side, feeling a stretch in your left lat muscle. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1720 shoulders 917 917 body weight 917 5336 Hold the stretch for 20-30 seconds, then return to the starting position. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1721 triceps 917 917 body weight 917 5336 Hold the stretch for 20-30 seconds, then return to the starting position. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1720 shoulders 917 917 body weight 917 5337 Repeat the stretch on the left side, leaning to the left and feeling a stretch in your right lat muscle. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1721 triceps 917 917 body weight 917 5337 Repeat the stretch on the left side, leaning to the left and feeling a stretch in your right lat muscle. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1720 shoulders 917 917 body weight 917 5338 Continue alternating sides for the desired number of repetitions. 917
917 back C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif kneeling lat stretch 1721 triceps 917 917 body weight 917 5338 Continue alternating sides for the desired number of repetitions. 917
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1722 shoulders 918 918 body weight 918 5339 Start in a kneeling position with your hands on the ground, shoulder-width apart. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1723 triceps 918 918 body weight 918 5339 Start in a kneeling position with your hands on the ground, shoulder-width apart. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1722 shoulders 918 918 body weight 918 5340 Extend your legs behind you, resting on your toes, and lift your body into a plank position. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1723 triceps 918 918 body weight 918 5340 Extend your legs behind you, resting on your toes, and lift your body into a plank position. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1722 shoulders 918 918 body weight 918 5341 Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1723 triceps 918 918 body weight 918 5341 Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1722 shoulders 918 918 body weight 918 5342 Return the hand to the ground and repeat with the other hand. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1723 triceps 918 918 body weight 918 5342 Return the hand to the ground and repeat with the other hand. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1722 shoulders 918 918 body weight 918 5343 Continue alternating sides for the desired number of repetitions. 918
918 waist C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif kneeling plank tap shoulder (male) 1723 triceps 918 918 body weight 918 5343 Continue alternating sides for the desired number of repetitions. 918
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1724 triceps 919 919 body weight 919 5344 Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1725 shoulders 919 919 body weight 919 5344 Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1724 triceps 919 919 body weight 919 5345 Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1725 shoulders 919 919 body weight 919 5345 Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1724 triceps 919 919 body weight 919 5346 Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1725 shoulders 919 919 body weight 919 5346 Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1724 triceps 919 919 body weight 919 5347 Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1725 shoulders 919 919 body weight 919 5347 Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1724 triceps 919 919 body weight 919 5348 Repeat for the desired number of repetitions. 919
919 chest C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif kneeling push-up (male) 1725 shoulders 919 919 body weight 919 5348 Repeat for the desired number of repetitions. 919
920 chest C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif korean dips 1726 triceps 920 920 body weight 920 5349 Position yourself between two parallel bars with your arms extended and supporting your body weight. 920
920 chest C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif korean dips 1727 shoulders 920 920 body weight 920 5349 Position yourself between two parallel bars with your arms extended and supporting your body weight. 920
920 chest C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif korean dips 1726 triceps 920 920 body weight 920 5350 Lower your body by bending your elbows until your upper arms are parallel to the ground. 920
920 chest C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif korean dips 1727 shoulders 920 920 body weight 920 5350 Lower your body by bending your elbows until your upper arms are parallel to the ground. 920
920 chest C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif korean dips 1726 triceps 920 920 body weight 920 5351 Pause for a moment, then push yourself back up to the starting position by straightening your arms. 920
920 chest C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif korean dips 1727 shoulders 920 920 body weight 920 5351 Pause for a moment, then push yourself back up to the starting position by straightening your arms. 920
920 chest C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif korean dips 1726 triceps 920 920 body weight 920 5352 Repeat for the desired number of repetitions. 920
920 chest C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif korean dips 1727 shoulders 920 920 body weight 920 5352 Repeat for the desired number of repetitions. 920
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1728 biceps 921 921 body weight 921 5353 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1729 forearms 921 921 body weight 921 5353 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1728 biceps 921 921 body weight 921 5354 Hang with your arms fully extended and your body straight. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1729 forearms 921 921 body weight 921 5354 Hang with your arms fully extended and your body straight. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1728 biceps 921 921 body weight 921 5355 Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1729 forearms 921 921 body weight 921 5355 Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1728 biceps 921 921 body weight 921 5356 Continue pulling until your chin is above the bar. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1729 forearms 921 921 body weight 921 5356 Continue pulling until your chin is above the bar. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1728 biceps 921 921 body weight 921 5357 Pause for a moment at the top, then slowly lower your body back down to the starting position. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1729 forearms 921 921 body weight 921 5357 Pause for a moment at the top, then slowly lower your body back down to the starting position. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1728 biceps 921 921 body weight 921 5358 Repeat for the desired number of repetitions. 921
921 back C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif l-pull-up 1729 forearms 921 921 body weight 921 5358 Repeat for the desired number of repetitions. 921
922 waist C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif l-sit on floor 1730 hip flexors 922 922 body weight 922 5359 Sit on the floor with your legs extended in front of you. 922
922 waist C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif l-sit on floor 1730 hip flexors 922 922 body weight 922 5360 Place your hands on the floor beside your hips, fingers pointing forward. 922
922 waist C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif l-sit on floor 1730 hip flexors 922 922 body weight 922 5361 Engage your core and lift your legs off the ground, keeping them straight. 922
922 waist C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif l-sit on floor 1730 hip flexors 922 922 body weight 922 5362 Try to bring your legs parallel to the floor, forming an 'L' shape with your body. 922
922 waist C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif l-sit on floor 1730 hip flexors 922 922 body weight 922 5363 Hold this position for as long as you can. 922
922 waist C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif l-sit on floor 1730 hip flexors 922 922 body weight 922 5364 Slowly lower your legs back down to the starting position. 922
922 waist C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif l-sit on floor 1730 hip flexors 922 922 body weight 922 5365 Repeat for the desired number of repetitions. 922
923 waist C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif landmine 180 1731 obliques 923 923 barbell 923 5366 Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest. 923
923 waist C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif landmine 180 1732 quadriceps 923 923 barbell 923 5366 Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest. 923
923 waist C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif landmine 180 1731 obliques 923 923 barbell 923 5367 Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip. 923
923 waist C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif landmine 180 1732 quadriceps 923 923 barbell 923 5367 Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip. 923
923 waist C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif landmine 180 1731 obliques 923 923 barbell 923 5368 As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder. 923
923 waist C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif landmine 180 1732 quadriceps 923 923 barbell 923 5368 As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder. 923
923 waist C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif landmine 180 1731 obliques 923 923 barbell 923 5369 Continue this twisting motion, alternating sides, for the desired number of repetitions. 923
923 waist C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif landmine 180 1732 quadriceps 923 923 barbell 923 5369 Continue this twisting motion, alternating sides, for the desired number of repetitions. 923
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1733 traps 924 924 barbell 924 5370 Stand with your feet shoulder-width apart and knees slightly bent. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1734 upper back 924 924 barbell 924 5370 Stand with your feet shoulder-width apart and knees slightly bent. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1733 traps 924 924 barbell 924 5371 Hold the barbell with an overhand grip, resting it on the front of your shoulders. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1734 upper back 924 924 barbell 924 5371 Hold the barbell with an overhand grip, resting it on the front of your shoulders. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1733 traps 924 924 barbell 924 5372 Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1734 upper back 924 924 barbell 924 5372 Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1733 traps 924 924 barbell 924 5373 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1734 upper back 924 924 barbell 924 5373 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1733 traps 924 924 barbell 924 5374 Repeat for the desired number of repetitions. 924
924 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif landmine lateral raise 1734 upper back 924 924 barbell 924 5374 Repeat for the desired number of repetitions. 924
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1735 shoulders 925 925 body weight 925 5375 Start in a push-up position with your hands shoulder-width apart and your body straight. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1736 chest 925 925 body weight 925 5375 Start in a push-up position with your hands shoulder-width apart and your body straight. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1737 triceps 925 925 body weight 925 5375 Start in a push-up position with your hands shoulder-width apart and your body straight. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1735 shoulders 925 925 body weight 925 5376 Engage your core and slowly shift your weight forward, bringing your shoulders past your hands. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1736 chest 925 925 body weight 925 5376 Engage your core and slowly shift your weight forward, bringing your shoulders past your hands. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1737 triceps 925 925 body weight 925 5376 Engage your core and slowly shift your weight forward, bringing your shoulders past your hands. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1735 shoulders 925 925 body weight 925 5377 Keep your elbows slightly bent and your body straight as you lean forward. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1736 chest 925 925 body weight 925 5377 Keep your elbows slightly bent and your body straight as you lean forward. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1737 triceps 925 925 body weight 925 5377 Keep your elbows slightly bent and your body straight as you lean forward. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1735 shoulders 925 925 body weight 925 5378 Hold this position for a few seconds, then slowly return to the starting position. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1736 chest 925 925 body weight 925 5378 Hold this position for a few seconds, then slowly return to the starting position. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1737 triceps 925 925 body weight 925 5378 Hold this position for a few seconds, then slowly return to the starting position. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1735 shoulders 925 925 body weight 925 5379 Repeat for the desired number of repetitions. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1736 chest 925 925 body weight 925 5379 Repeat for the desired number of repetitions. 925
925 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif lean planche 1737 triceps 925 925 body weight 925 5379 Repeat for the desired number of repetitions. 925
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1738 biceps 926 926 body weight 926 5380 Stand with your feet shoulder-width apart and your knees slightly bent. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1739 triceps 926 926 body weight 926 5380 Stand with your feet shoulder-width apart and your knees slightly bent. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1740 forearms 926 926 body weight 926 5380 Stand with your feet shoulder-width apart and your knees slightly bent. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1738 biceps 926 926 body weight 926 5381 Keep your left hand up to protect your face and your right hand by your chin. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1739 triceps 926 926 body weight 926 5381 Keep your left hand up to protect your face and your right hand by your chin. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1740 forearms 926 926 body weight 926 5381 Keep your left hand up to protect your face and your right hand by your chin. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1738 biceps 926 926 body weight 926 5382 Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1739 triceps 926 926 body weight 926 5382 Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1740 forearms 926 926 body weight 926 5382 Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1738 biceps 926 926 body weight 926 5383 Twist your torso and engage your core muscles to generate power in the punch. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1739 triceps 926 926 body weight 926 5383 Twist your torso and engage your core muscles to generate power in the punch. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1740 forearms 926 926 body weight 926 5383 Twist your torso and engage your core muscles to generate power in the punch. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1738 biceps 926 926 body weight 926 5384 Snap your arm back to the starting position and repeat for the desired number of repetitions. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1739 triceps 926 926 body weight 926 5384 Snap your arm back to the starting position and repeat for the desired number of repetitions. 926
926 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif left hook. boxing 1740 forearms 926 926 body weight 926 5384 Snap your arm back to the starting position and repeat for the desired number of repetitions. 926
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1741 hip flexors 927 927 body weight 927 5385 Sit on a flat bench with your legs extended straight out in front of you. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1742 lower back 927 927 body weight 927 5385 Sit on a flat bench with your legs extended straight out in front of you. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1741 hip flexors 927 927 body weight 927 5386 Place your hands on the bench beside your hips for support. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1742 lower back 927 927 body weight 927 5386 Place your hands on the bench beside your hips for support. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1741 hip flexors 927 927 body weight 927 5387 Engage your abs and lift your legs off the ground, bringing your knees towards your chest. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1742 lower back 927 927 body weight 927 5387 Engage your abs and lift your legs off the ground, bringing your knees towards your chest. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1741 hip flexors 927 927 body weight 927 5388 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1742 lower back 927 927 body weight 927 5388 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1741 hip flexors 927 927 body weight 927 5389 Repeat for the desired number of repetitions. 927
927 waist C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif leg pull in flat bench 1742 lower back 927 927 body weight 927 5389 Repeat for the desired number of repetitions. 927
928 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif leg up hamstring stretch 1743 glutes 928 928 body weight 928 5390 Lie flat on your back with your legs extended. 928
928 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif leg up hamstring stretch 1743 glutes 928 928 body weight 928 5391 Bend one knee and bring it towards your chest, holding onto your thigh or shin. 928
928 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif leg up hamstring stretch 1743 glutes 928 928 body weight 928 5392 Straighten your leg as much as possible while keeping it elevated. 928
928 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif leg up hamstring stretch 1743 glutes 928 928 body weight 928 5393 Hold the stretch for 20-30 seconds. 928
928 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif leg up hamstring stretch 1743 glutes 928 928 body weight 928 5394 Repeat with the other leg. 928
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1744 hamstrings 929 929 leverage machine 929 5395 Adjust the seat and foot platform of the leverage machine to your desired position. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1745 glutes 929 929 leverage machine 929 5395 Adjust the seat and foot platform of the leverage machine to your desired position. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1744 hamstrings 929 929 leverage machine 929 5396 Sit on the machine with your back against the backrest and your feet on the foot platform. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1745 glutes 929 929 leverage machine 929 5396 Sit on the machine with your back against the backrest and your feet on the foot platform. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1744 hamstrings 929 929 leverage machine 929 5397 Place your hands on the handles or sides of the machine for stability. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1745 glutes 929 929 leverage machine 929 5397 Place your hands on the handles or sides of the machine for stability. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1744 hamstrings 929 929 leverage machine 929 5398 Push one foot against the foot platform, extending your leg until it is almost fully straight. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1745 glutes 929 929 leverage machine 929 5398 Push one foot against the foot platform, extending your leg until it is almost fully straight. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1744 hamstrings 929 929 leverage machine 929 5399 Pause for a moment, then slowly bend your leg and return to the starting position. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1745 glutes 929 929 leverage machine 929 5399 Pause for a moment, then slowly bend your leg and return to the starting position. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1744 hamstrings 929 929 leverage machine 929 5400 Repeat with the other leg. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1745 glutes 929 929 leverage machine 929 5400 Repeat with the other leg. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1744 hamstrings 929 929 leverage machine 929 5401 Continue alternating legs for the desired number of repetitions. 929
929 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif lever alternate leg press 1745 glutes 929 929 leverage machine 929 5401 Continue alternating legs for the desired number of repetitions. 929
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1746 biceps 930 930 leverage machine 930 5402 Adjust the seat height and footplate position to ensure proper alignment. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1747 forearms 930 930 leverage machine 930 5402 Adjust the seat height and footplate position to ensure proper alignment. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1746 biceps 930 930 leverage machine 930 5403 Sit on the machine with your back straight and feet flat on the footplate. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1747 forearms 930 930 leverage machine 930 5403 Sit on the machine with your back straight and feet flat on the footplate. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1746 biceps 930 930 leverage machine 930 5404 Grasp the handles with a narrow grip, palms facing each other. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1747 forearms 930 930 leverage machine 930 5404 Grasp the handles with a narrow grip, palms facing each other. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1746 biceps 930 930 leverage machine 930 5405 Keep your chest up and shoulders back throughout the exercise. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1747 forearms 930 930 leverage machine 930 5405 Keep your chest up and shoulders back throughout the exercise. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1746 biceps 930 930 leverage machine 930 5406 Pull one handle towards your torso while keeping the other handle stationary. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1747 forearms 930 930 leverage machine 930 5406 Pull one handle towards your torso while keeping the other handle stationary. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1746 biceps 930 930 leverage machine 930 5407 Squeeze your shoulder blades together at the end of the movement. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1747 forearms 930 930 leverage machine 930 5407 Squeeze your shoulder blades together at the end of the movement. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1746 biceps 930 930 leverage machine 930 5408 Slowly return the handle to the starting position and repeat with the other side. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1747 forearms 930 930 leverage machine 930 5408 Slowly return the handle to the starting position and repeat with the other side. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1746 biceps 930 930 leverage machine 930 5409 Continue alternating sides for the desired number of repetitions. 930
930 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif lever alternating narrow grip seated row 1747 forearms 930 930 leverage machine 930 5409 Continue alternating sides for the desired number of repetitions. 930
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1748 biceps 931 931 leverage machine 931 5410 Adjust the leverage machine to your desired resistance level. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1749 forearms 931 931 leverage machine 931 5410 Adjust the leverage machine to your desired resistance level. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1748 biceps 931 931 leverage machine 931 5411 Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1749 forearms 931 931 leverage machine 931 5411 Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1748 biceps 931 931 leverage machine 931 5412 Hang with your arms fully extended, keeping your body straight. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1749 forearms 931 931 leverage machine 931 5412 Hang with your arms fully extended, keeping your body straight. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1748 biceps 931 931 leverage machine 931 5413 Engage your back muscles and pull your body up towards the handles, leading with your chest. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1749 forearms 931 931 leverage machine 931 5413 Engage your back muscles and pull your body up towards the handles, leading with your chest. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1748 biceps 931 931 leverage machine 931 5414 Continue pulling until your chin is above the handles. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1749 forearms 931 931 leverage machine 931 5414 Continue pulling until your chin is above the handles. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1748 biceps 931 931 leverage machine 931 5415 Pause for a moment at the top, then slowly lower your body back down to the starting position. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1749 forearms 931 931 leverage machine 931 5415 Pause for a moment at the top, then slowly lower your body back down to the starting position. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1748 biceps 931 931 leverage machine 931 5416 Repeat for the desired number of repetitions. 931
931 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif lever assisted chin-up 1749 forearms 931 931 leverage machine 931 5416 Repeat for the desired number of repetitions. 931
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1750 glutes 932 932 leverage machine 932 5417 Adjust the machine to fit your body size and range of motion. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1751 hamstrings 932 932 leverage machine 932 5417 Adjust the machine to fit your body size and range of motion. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1750 glutes 932 932 leverage machine 932 5418 Sit on the machine with your back against the pad and your feet secured. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1751 hamstrings 932 932 leverage machine 932 5418 Sit on the machine with your back against the pad and your feet secured. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1750 glutes 932 932 leverage machine 932 5419 Place your hands on the handles or grip bars. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1751 hamstrings 932 932 leverage machine 932 5419 Place your hands on the handles or grip bars. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1750 glutes 932 932 leverage machine 932 5420 Engage your core and slowly lean forward, allowing your back to round slightly. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1751 hamstrings 932 932 leverage machine 932 5420 Engage your core and slowly lean forward, allowing your back to round slightly. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1750 glutes 932 932 leverage machine 932 5421 Pause for a moment at the bottom position, feeling a stretch in your lower back. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1751 hamstrings 932 932 leverage machine 932 5421 Pause for a moment at the bottom position, feeling a stretch in your lower back. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1750 glutes 932 932 leverage machine 932 5422 Using your back muscles, slowly raise your torso back to the starting position. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1751 hamstrings 932 932 leverage machine 932 5422 Using your back muscles, slowly raise your torso back to the starting position. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1750 glutes 932 932 leverage machine 932 5423 Repeat for the desired number of repetitions. 932
932 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif lever back extension 1751 hamstrings 932 932 leverage machine 932 5423 Repeat for the desired number of repetitions. 932
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1752 biceps 933 933 barbell 933 5424 Stand with your feet shoulder-width apart and knees slightly bent. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1753 forearms 933 933 barbell 933 5424 Stand with your feet shoulder-width apart and knees slightly bent. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1752 biceps 933 933 barbell 933 5425 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1753 forearms 933 933 barbell 933 5425 Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1752 biceps 933 933 barbell 933 5426 Bend forward at the hips, keeping your back straight and chest up. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1753 forearms 933 933 barbell 933 5426 Bend forward at the hips, keeping your back straight and chest up. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1752 biceps 933 933 barbell 933 5427 Pull the barbell towards your lower chest, squeezing your shoulder blades together. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1753 forearms 933 933 barbell 933 5427 Pull the barbell towards your lower chest, squeezing your shoulder blades together. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1752 biceps 933 933 barbell 933 5428 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1753 forearms 933 933 barbell 933 5428 Pause for a moment at the top, then slowly lower the barbell back to the starting position. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1752 biceps 933 933 barbell 933 5429 Repeat for the desired number of repetitions. 933
933 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif lever bent over row 1753 forearms 933 933 barbell 933 5429 Repeat for the desired number of repetitions. 933
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1754 biceps 934 934 leverage machine 934 5430 Adjust the seat height and position yourself facing the machine. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1755 forearms 934 934 leverage machine 934 5430 Adjust the seat height and position yourself facing the machine. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1754 biceps 934 934 leverage machine 934 5431 Grasp the v-bar with an overhand grip, keeping your back straight and your knees slightly bent. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1755 forearms 934 934 leverage machine 934 5431 Grasp the v-bar with an overhand grip, keeping your back straight and your knees slightly bent. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1754 biceps 934 934 leverage machine 934 5432 Pull the v-bar towards your abdomen, squeezing your shoulder blades together. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1755 forearms 934 934 leverage machine 934 5432 Pull the v-bar towards your abdomen, squeezing your shoulder blades together. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1754 biceps 934 934 leverage machine 934 5433 Pause for a moment at the top of the movement, then slowly release the weight back to the starting position. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1755 forearms 934 934 leverage machine 934 5433 Pause for a moment at the top of the movement, then slowly release the weight back to the starting position. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1754 biceps 934 934 leverage machine 934 5434 Repeat for the desired number of repetitions. 934
934 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif lever bent-over row with v-bar 1755 forearms 934 934 leverage machine 934 5434 Repeat for the desired number of repetitions. 934
935 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif lever bicep curl 1756 forearms 935 935 leverage machine 935 5435 Adjust the seat height and position yourself on the machine with your back against the pad. 935
935 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif lever bicep curl 1756 forearms 935 935 leverage machine 935 5436 Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides. 935
935 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif lever bicep curl 1756 forearms 935 935 leverage machine 935 5437 Exhale and curl the handles upward, contracting your biceps. 935
935 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif lever bicep curl 1756 forearms 935 935 leverage machine 935 5438 Pause for a moment at the top of the movement, squeezing your biceps. 935
935 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif lever bicep curl 1756 forearms 935 935 leverage machine 935 5439 Inhale and slowly lower the handles back to the starting position, fully extending your arms. 935
935 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif lever bicep curl 1756 forearms 935 935 leverage machine 935 5440 Repeat for the desired number of repetitions. 935
936 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif lever calf press 1757 hamstrings 936 936 leverage machine 936 5441 Adjust the seat of the leverage machine so that your shoulders are aligned with the lever pad. 936
936 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif lever calf press 1757 hamstrings 936 936 leverage machine 936 5442 Place your toes on the lever pad, with your heels hanging off the edge. 936
936 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif lever calf press 1757 hamstrings 936 936 leverage machine 936 5443 Grasp the handles or side supports for stability. 936
936 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif lever calf press 1757 hamstrings 936 936 leverage machine 936 5444 Push the lever pad down by extending your ankles, contracting your calf muscles. 936
936 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif lever calf press 1757 hamstrings 936 936 leverage machine 936 5445 Pause for a moment at the bottom of the movement. 936
936 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif lever calf press 1757 hamstrings 936 936 leverage machine 936 5446 Slowly return to the starting position by allowing your heels to rise back up. 936
936 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif lever calf press 1757 hamstrings 936 936 leverage machine 936 5447 Repeat for the desired number of repetitions. 936
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1758 triceps 937 937 leverage machine 937 5448 Adjust the seat height and position yourself on the machine with your back flat against the pad. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1759 shoulders 937 937 leverage machine 937 5448 Adjust the seat height and position yourself on the machine with your back flat against the pad. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1758 triceps 937 937 leverage machine 937 5449 Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1759 shoulders 937 937 leverage machine 937 5449 Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1758 triceps 937 937 leverage machine 937 5450 Push the handles forward until your arms are fully extended, exhaling during the movement. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1759 shoulders 937 937 leverage machine 937 5450 Push the handles forward until your arms are fully extended, exhaling during the movement. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1758 triceps 937 937 leverage machine 937 5451 Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1759 shoulders 937 937 leverage machine 937 5451 Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1758 triceps 937 937 leverage machine 937 5452 Repeat for the desired number of repetitions. 937
937 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1759 shoulders 937 937 leverage machine 937 5452 Repeat for the desired number of repetitions. 937
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1760 triceps 938 938 leverage machine 938 5453 Adjust the seat height and position yourself on the machine with your back flat against the pad. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1761 shoulders 938 938 leverage machine 938 5453 Adjust the seat height and position yourself on the machine with your back flat against the pad. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1760 triceps 938 938 leverage machine 938 5454 Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1761 shoulders 938 938 leverage machine 938 5454 Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1760 triceps 938 938 leverage machine 938 5455 Push the handles forward until your arms are fully extended, exhaling during the movement. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1761 shoulders 938 938 leverage machine 938 5455 Push the handles forward until your arms are fully extended, exhaling during the movement. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1760 triceps 938 938 leverage machine 938 5456 Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1761 shoulders 938 938 leverage machine 938 5456 Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1760 triceps 938 938 leverage machine 938 5457 Repeat for the desired number of repetitions. 938
938 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif lever chest press 1761 shoulders 938 938 leverage machine 938 5457 Repeat for the desired number of repetitions. 938
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1762 hamstrings 939 939 leverage machine 939 5458 Adjust the seat height and foot platform to your desired position. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1763 quadriceps 939 939 leverage machine 939 5458 Adjust the seat height and foot platform to your desired position. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1762 hamstrings 939 939 leverage machine 939 5459 Sit on the machine with your back against the pad and your feet flat on the foot platform. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1763 quadriceps 939 939 leverage machine 939 5459 Sit on the machine with your back against the pad and your feet flat on the foot platform. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1762 hamstrings 939 939 leverage machine 939 5460 Grasp the handles or the sides of the seat for stability. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1763 quadriceps 939 939 leverage machine 939 5460 Grasp the handles or the sides of the seat for stability. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1762 hamstrings 939 939 leverage machine 939 5461 Engage your glutes and hamstrings, and push through your heels to lift the weight up. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1763 quadriceps 939 939 leverage machine 939 5461 Engage your glutes and hamstrings, and push through your heels to lift the weight up. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1762 hamstrings 939 939 leverage machine 939 5462 Keep your back straight and avoid rounding your shoulders. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1763 quadriceps 939 939 leverage machine 939 5462 Keep your back straight and avoid rounding your shoulders. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1762 hamstrings 939 939 leverage machine 939 5463 Extend your hips fully at the top of the movement, squeezing your glutes. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1763 quadriceps 939 939 leverage machine 939 5463 Extend your hips fully at the top of the movement, squeezing your glutes. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1762 hamstrings 939 939 leverage machine 939 5464 Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1763 quadriceps 939 939 leverage machine 939 5464 Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1762 hamstrings 939 939 leverage machine 939 5465 Repeat for the desired number of repetitions. 939
939 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif lever deadlift 1763 quadriceps 939 939 leverage machine 939 5465 Repeat for the desired number of repetitions. 939
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1764 triceps 940 940 leverage machine 940 5466 Adjust the seat height and backrest of the leverage machine to a comfortable position. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1765 shoulders 940 940 leverage machine 940 5466 Adjust the seat height and backrest of the leverage machine to a comfortable position. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1764 triceps 940 940 leverage machine 940 5467 Sit on the machine with your back against the backrest and your feet flat on the floor. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1765 shoulders 940 940 leverage machine 940 5467 Sit on the machine with your back against the backrest and your feet flat on the floor. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1764 triceps 940 940 leverage machine 940 5468 Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1765 shoulders 940 940 leverage machine 940 5468 Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1764 triceps 940 940 leverage machine 940 5469 Push the handles forward and away from your body until your arms are fully extended. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1765 shoulders 940 940 leverage machine 940 5469 Push the handles forward and away from your body until your arms are fully extended. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1764 triceps 940 940 leverage machine 940 5470 Slowly lower the handles back towards your chest, keeping your elbows slightly bent. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1765 shoulders 940 940 leverage machine 940 5470 Slowly lower the handles back towards your chest, keeping your elbows slightly bent. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1764 triceps 940 940 leverage machine 940 5471 Pause for a moment at the bottom, then push the handles back to the starting position. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1765 shoulders 940 940 leverage machine 940 5471 Pause for a moment at the bottom, then push the handles back to the starting position. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1764 triceps 940 940 leverage machine 940 5472 Repeat for the desired number of repetitions. 940
940 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif lever decline chest press 1765 shoulders 940 940 leverage machine 940 5472 Repeat for the desired number of repetitions. 940
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1766 hamstrings 941 941 leverage machine 941 5473 Adjust the leverage machine to the appropriate height for your body. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1767 glutes 941 941 leverage machine 941 5473 Adjust the leverage machine to the appropriate height for your body. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1766 hamstrings 941 941 leverage machine 941 5474 Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1767 glutes 941 941 leverage machine 941 5474 Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1766 hamstrings 941 941 leverage machine 941 5475 Place your hands on the handles or the support bars for stability. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1767 glutes 941 941 leverage machine 941 5475 Place your hands on the handles or the support bars for stability. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1766 hamstrings 941 941 leverage machine 941 5476 Engage your calves and lift your heels as high as possible, using the balls of your feet. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1767 glutes 941 941 leverage machine 941 5476 Engage your calves and lift your heels as high as possible, using the balls of your feet. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1766 hamstrings 941 941 leverage machine 941 5477 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1767 glutes 941 941 leverage machine 941 5477 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1766 hamstrings 941 941 leverage machine 941 5478 Repeat for the desired number of repetitions. 941
941 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif lever donkey calf raise 1767 glutes 941 941 leverage machine 941 5478 Repeat for the desired number of repetitions. 941
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1768 biceps 942 942 leverage machine 942 5479 Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1769 rhomboids 942 942 leverage machine 942 5479 Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1770 rear deltoids 942 942 leverage machine 942 5479 Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1768 biceps 942 942 leverage machine 942 5480 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1769 rhomboids 942 942 leverage machine 942 5480 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1770 rear deltoids 942 942 leverage machine 942 5480 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1768 biceps 942 942 leverage machine 942 5481 Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1769 rhomboids 942 942 leverage machine 942 5481 Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1770 rear deltoids 942 942 leverage machine 942 5481 Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1768 biceps 942 942 leverage machine 942 5482 Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1769 rhomboids 942 942 leverage machine 942 5482 Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1770 rear deltoids 942 942 leverage machine 942 5482 Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1768 biceps 942 942 leverage machine 942 5483 Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1769 rhomboids 942 942 leverage machine 942 5483 Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1770 rear deltoids 942 942 leverage machine 942 5483 Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1768 biceps 942 942 leverage machine 942 5484 Repeat for the desired number of repetitions. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1769 rhomboids 942 942 leverage machine 942 5484 Repeat for the desired number of repetitions. 942
942 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif lever front pulldown 1770 rear deltoids 942 942 leverage machine 942 5484 Repeat for the desired number of repetitions. 942
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1771 shoulders 943 943 leverage machine 943 5485 Adjust the seat height and position yourself on the leverage machine. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1772 forearms 943 943 leverage machine 943 5485 Adjust the seat height and position yourself on the leverage machine. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1771 shoulders 943 943 leverage machine 943 5486 Grasp the handles with your palms facing inwards and your arms fully extended. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1772 forearms 943 943 leverage machine 943 5486 Grasp the handles with your palms facing inwards and your arms fully extended. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1771 shoulders 943 943 leverage machine 943 5487 Keeping your back straight, exhale and elevate your shoulders as high as possible. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1772 forearms 943 943 leverage machine 943 5487 Keeping your back straight, exhale and elevate your shoulders as high as possible. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1771 shoulders 943 943 leverage machine 943 5488 Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1772 forearms 943 943 leverage machine 943 5488 Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1771 shoulders 943 943 leverage machine 943 5489 Repeat for the desired number of repetitions. 943
943 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif lever gripless shrug 1772 forearms 943 943 leverage machine 943 5489 Repeat for the desired number of repetitions. 943
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1773 shoulders 944 944 leverage machine 944 5490 Adjust the seat height and position yourself on the machine with your back against the pad. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1774 forearms 944 944 leverage machine 944 5490 Adjust the seat height and position yourself on the machine with your back against the pad. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1773 shoulders 944 944 leverage machine 944 5491 Grasp the handles or bars with an overhand grip, keeping your arms straight. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1774 forearms 944 944 leverage machine 944 5491 Grasp the handles or bars with an overhand grip, keeping your arms straight. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1773 shoulders 944 944 leverage machine 944 5492 Keeping your back straight, lift your shoulders up towards your ears as high as possible. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1774 forearms 944 944 leverage machine 944 5492 Keeping your back straight, lift your shoulders up towards your ears as high as possible. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1773 shoulders 944 944 leverage machine 944 5493 Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1774 forearms 944 944 leverage machine 944 5493 Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1773 shoulders 944 944 leverage machine 944 5494 Repeat for the desired number of repetitions. 944
944 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif lever gripless shrug v. 2 1774 forearms 944 944 leverage machine 944 5494 Repeat for the desired number of repetitions. 944
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1775 biceps 945 945 leverage machine 945 5495 Adjust the seat height and grip the handles of the leverage machine. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1776 triceps 945 945 leverage machine 945 5495 Adjust the seat height and grip the handles of the leverage machine. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1775 biceps 945 945 leverage machine 945 5496 Keep your back straight and your feet flat on the ground. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1776 triceps 945 945 leverage machine 945 5496 Keep your back straight and your feet flat on the ground. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1775 biceps 945 945 leverage machine 945 5497 Exhale and squeeze the handles, contracting your forearms. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1776 triceps 945 945 leverage machine 945 5497 Exhale and squeeze the handles, contracting your forearms. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1775 biceps 945 945 leverage machine 945 5498 Hold the contraction for a second, then slowly release and return to the starting position. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1776 triceps 945 945 leverage machine 945 5498 Hold the contraction for a second, then slowly release and return to the starting position. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1775 biceps 945 945 leverage machine 945 5499 Repeat for the desired number of repetitions. 945
945 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif lever gripper hands 1776 triceps 945 945 leverage machine 945 5499 Repeat for the desired number of repetitions. 945
946 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif lever hammer grip preacher curl 1777 forearms 946 946 leverage machine 946 5500 Adjust the seat height and position yourself on the leverage machine. 946
946 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif lever hammer grip preacher curl 1777 forearms 946 946 leverage machine 946 5501 Place your upper arms on the preacher pad, ensuring your chest is pressed against it. 946
946 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif lever hammer grip preacher curl 1777 forearms 946 946 leverage machine 946 5502 Grasp the handles with a hammer grip (palms facing each other). 946
946 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif lever hammer grip preacher curl 1777 forearms 946 946 leverage machine 946 5503 Keeping your upper arms stationary, exhale and curl the handles towards your shoulders. 946
946 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif lever hammer grip preacher curl 1777 forearms 946 946 leverage machine 946 5504 Pause for a moment at the top, squeezing your biceps. 946
946 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif lever hammer grip preacher curl 1777 forearms 946 946 leverage machine 946 5505 Inhale and slowly lower the handles back to the starting position. 946
946 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif lever hammer grip preacher curl 1777 forearms 946 946 leverage machine 946 5506 Repeat for the desired number of repetitions. 946
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1778 biceps 947 947 leverage machine 947 5507 Adjust the seat height and foot platform to a comfortable position. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1779 rear deltoids 947 947 leverage machine 947 5507 Adjust the seat height and foot platform to a comfortable position. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1778 biceps 947 947 leverage machine 947 5508 Sit on the machine with your chest against the pad and your feet flat on the foot platform. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1779 rear deltoids 947 947 leverage machine 947 5508 Sit on the machine with your chest against the pad and your feet flat on the foot platform. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1778 biceps 947 947 leverage machine 947 5509 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1779 rear deltoids 947 947 leverage machine 947 5509 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1778 biceps 947 947 leverage machine 947 5510 Keep your back straight and engage your core. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1779 rear deltoids 947 947 leverage machine 947 5510 Keep your back straight and engage your core. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1778 biceps 947 947 leverage machine 947 5511 Pull the handles towards your body, squeezing your shoulder blades together. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1779 rear deltoids 947 947 leverage machine 947 5511 Pull the handles towards your body, squeezing your shoulder blades together. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1778 biceps 947 947 leverage machine 947 5512 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1779 rear deltoids 947 947 leverage machine 947 5512 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1778 biceps 947 947 leverage machine 947 5513 Repeat for the desired number of repetitions. 947
947 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif lever high row 1779 rear deltoids 947 947 leverage machine 947 5513 Repeat for the desired number of repetitions. 947
948 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif lever hip extension v. 2 1780 hamstrings 948 948 leverage machine 948 5514 Adjust the machine to fit your body and sit on it with your back against the backrest. 948
948 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif lever hip extension v. 2 1780 hamstrings 948 948 leverage machine 948 5515 Place your feet on the footrests and grip the handles for stability. 948
948 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif lever hip extension v. 2 1780 hamstrings 948 948 leverage machine 948 5516 Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward. 948
948 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif lever hip extension v. 2 1780 hamstrings 948 948 leverage machine 948 5517 Pause for a moment at the top, then slowly lower your legs back to the starting position. 948
948 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif lever hip extension v. 2 1780 hamstrings 948 948 leverage machine 948 5518 Repeat for the desired number of repetitions. 948
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1781 quadriceps 949 949 leverage machine 949 5519 Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1782 hamstrings 949 949 leverage machine 949 5519 Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1783 calves 949 949 leverage machine 949 5519 Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1781 quadriceps 949 949 leverage machine 949 5520 Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1782 hamstrings 949 949 leverage machine 949 5520 Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1783 calves 949 949 leverage machine 949 5520 Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1781 quadriceps 949 949 leverage machine 949 5521 Place your hands on the handles or sides of the machine for stability. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1782 hamstrings 949 949 leverage machine 949 5521 Place your hands on the handles or sides of the machine for stability. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1783 calves 949 949 leverage machine 949 5521 Place your hands on the handles or sides of the machine for stability. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1781 quadriceps 949 949 leverage machine 949 5522 Push the footplate away from your body by extending your leg, keeping your back against the backrest. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1782 hamstrings 949 949 leverage machine 949 5522 Push the footplate away from your body by extending your leg, keeping your back against the backrest. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1783 calves 949 949 leverage machine 949 5522 Push the footplate away from your body by extending your leg, keeping your back against the backrest. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1781 quadriceps 949 949 leverage machine 949 5523 Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1782 hamstrings 949 949 leverage machine 949 5523 Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1783 calves 949 949 leverage machine 949 5523 Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1781 quadriceps 949 949 leverage machine 949 5524 Repeat for the desired number of repetitions, then switch legs. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1782 hamstrings 949 949 leverage machine 949 5524 Repeat for the desired number of repetitions, then switch legs. 949
949 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif lever horizontal one leg press 1783 calves 949 949 leverage machine 949 5524 Repeat for the desired number of repetitions, then switch legs. 949
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1784 shoulders 950 950 leverage machine 950 5525 Adjust the seat and backrest of the leverage machine to a comfortable position. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1785 triceps 950 950 leverage machine 950 5525 Adjust the seat and backrest of the leverage machine to a comfortable position. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1784 shoulders 950 950 leverage machine 950 5526 Sit on the machine with your back against the backrest and your feet flat on the floor. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1785 triceps 950 950 leverage machine 950 5526 Sit on the machine with your back against the backrest and your feet flat on the floor. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1784 shoulders 950 950 leverage machine 950 5527 Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1785 triceps 950 950 leverage machine 950 5527 Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1784 shoulders 950 950 leverage machine 950 5528 Push the handles forward and away from your body until your arms are fully extended. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1785 triceps 950 950 leverage machine 950 5528 Push the handles forward and away from your body until your arms are fully extended. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1784 shoulders 950 950 leverage machine 950 5529 Pause for a moment, then slowly bend your elbows and lower the handles back towards your chest. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1785 triceps 950 950 leverage machine 950 5529 Pause for a moment, then slowly bend your elbows and lower the handles back towards your chest. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1784 shoulders 950 950 leverage machine 950 5530 Repeat for the desired number of repetitions. 950
950 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif lever incline chest press 1785 triceps 950 950 leverage machine 950 5530 Repeat for the desired number of repetitions. 950
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1786 triceps 951 951 leverage machine 951 5531 Adjust the seat height and backrest angle on the leverage machine to a comfortable position. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1787 shoulders 951 951 leverage machine 951 5531 Adjust the seat height and backrest angle on the leverage machine to a comfortable position. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1786 triceps 951 951 leverage machine 951 5532 Sit on the machine with your back against the backrest and your feet flat on the floor. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1787 shoulders 951 951 leverage machine 951 5532 Sit on the machine with your back against the backrest and your feet flat on the floor. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1786 triceps 951 951 leverage machine 951 5533 Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1787 shoulders 951 951 leverage machine 951 5533 Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1786 triceps 951 951 leverage machine 951 5534 Push the handles forward and away from your body until your arms are fully extended, but without locking your elbows. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1787 shoulders 951 951 leverage machine 951 5534 Push the handles forward and away from your body until your arms are fully extended, but without locking your elbows. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1786 triceps 951 951 leverage machine 951 5535 Pause for a moment at the fully extended position, then slowly bend your elbows and lower the handles back towards your chest. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1787 shoulders 951 951 leverage machine 951 5535 Pause for a moment at the fully extended position, then slowly bend your elbows and lower the handles back towards your chest. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1786 triceps 951 951 leverage machine 951 5536 Repeat for the desired number of repetitions. 951
951 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif lever incline chest press v. 2 1787 shoulders 951 951 leverage machine 951 5536 Repeat for the desired number of repetitions. 951
952 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif lever kneeling leg curl 1788 glutes 952 952 leverage machine 952 5537 Adjust the machine to fit your body and select the desired weight. 952
952 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif lever kneeling leg curl 1788 glutes 952 952 leverage machine 952 5538 Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads. 952
952 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif lever kneeling leg curl 1788 glutes 952 952 leverage machine 952 5539 Grasp the handles or the sides of the machine for stability. 952
952 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif lever kneeling leg curl 1788 glutes 952 952 leverage machine 952 5540 Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees. 952
952 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif lever kneeling leg curl 1788 glutes 952 952 leverage machine 952 5541 Pause for a moment at the top of the movement, squeezing your hamstrings. 952
952 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif lever kneeling leg curl 1788 glutes 952 952 leverage machine 952 5542 Inhale and slowly lower your legs back to the starting position, fully extending your knees. 952
952 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif lever kneeling leg curl 1788 glutes 952 952 leverage machine 952 5543 Repeat for the desired number of repetitions. 952
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1789 obliques 953 953 leverage machine 953 5544 Adjust the seat height and position yourself on the machine with your knees resting on the pads and your upper body facing forward. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1790 lower back 953 953 leverage machine 953 5544 Adjust the seat height and position yourself on the machine with your knees resting on the pads and your upper body facing forward. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1789 obliques 953 953 leverage machine 953 5545 Grasp the handles or the sides of the machine for stability. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1790 lower back 953 953 leverage machine 953 5545 Grasp the handles or the sides of the machine for stability. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1789 obliques 953 953 leverage machine 953 5546 Keeping your core engaged, twist your torso to one side as far as comfortably possible. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1790 lower back 953 953 leverage machine 953 5546 Keeping your core engaged, twist your torso to one side as far as comfortably possible. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1789 obliques 953 953 leverage machine 953 5547 Pause for a moment, then slowly return to the starting position. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1790 lower back 953 953 leverage machine 953 5547 Pause for a moment, then slowly return to the starting position. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1789 obliques 953 953 leverage machine 953 5548 Repeat the twist to the opposite side. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1790 lower back 953 953 leverage machine 953 5548 Repeat the twist to the opposite side. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1789 obliques 953 953 leverage machine 953 5549 Continue alternating sides for the desired number of repetitions. 953
953 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif lever kneeling twist 1790 lower back 953 953 leverage machine 953 5549 Continue alternating sides for the desired number of repetitions. 953
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1791 traps 954 954 leverage machine 954 5550 Adjust the seat height and position yourself on the machine with your back against the pad. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1792 upper back 954 954 leverage machine 954 5550 Adjust the seat height and position yourself on the machine with your back against the pad. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1791 traps 954 954 leverage machine 954 5551 Grasp the handles with an overhand grip and keep your arms straight. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1792 upper back 954 954 leverage machine 954 5551 Grasp the handles with an overhand grip and keep your arms straight. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1791 traps 954 954 leverage machine 954 5552 Exhale and raise your arms out to the sides until they are parallel to the floor. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1792 upper back 954 954 leverage machine 954 5552 Exhale and raise your arms out to the sides until they are parallel to the floor. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1791 traps 954 954 leverage machine 954 5553 Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1792 upper back 954 954 leverage machine 954 5553 Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1791 traps 954 954 leverage machine 954 5554 Repeat for the desired number of repetitions. 954
954 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif lever lateral raise 1792 upper back 954 954 leverage machine 954 5554 Repeat for the desired number of repetitions. 954
955 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif lever leg extension 1793 hamstrings 955 955 leverage machine 955 5555 Adjust the seat height and backrest of the machine to fit your body. 955
955 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif lever leg extension 1793 hamstrings 955 955 leverage machine 955 5556 Sit on the machine with your back against the backrest and your feet on the footpad. 955
955 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif lever leg extension 1793 hamstrings 955 955 leverage machine 955 5557 Grasp the handles or sidebars for stability. 955
955 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif lever leg extension 1793 hamstrings 955 955 leverage machine 955 5558 Extend your legs forward by straightening your knees, lifting the weight. 955
955 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif lever leg extension 1793 hamstrings 955 955 leverage machine 955 5559 Pause for a moment at the top, then slowly lower the weight back to the starting position. 955
955 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif lever leg extension 1793 hamstrings 955 955 leverage machine 955 5560 Repeat for the desired number of repetitions. 955
956 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif lever lying leg curl 1794 calves 956 956 leverage machine 956 5561 Adjust the machine to fit your body and select the desired weight. 956
956 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif lever lying leg curl 1794 calves 956 956 leverage machine 956 5562 Lie face down on the machine with your legs straight and your heels against the padded lever. 956
956 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif lever lying leg curl 1794 calves 956 956 leverage machine 956 5563 Grasp the handles or the sides of the machine for stability. 956
956 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif lever lying leg curl 1794 calves 956 956 leverage machine 956 5564 Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad. 956
956 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif lever lying leg curl 1794 calves 956 956 leverage machine 956 5565 Hold the contracted position for a brief pause as you squeeze your hamstrings. 956
956 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif lever lying leg curl 1794 calves 956 956 leverage machine 956 5566 Inhale and slowly lower the lever back to the starting position. 956
956 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif lever lying leg curl 1794 calves 956 956 leverage machine 956 5567 Repeat for the desired number of repetitions. 956
957 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif lever lying two-one leg curl 1795 glutes 957 957 leverage machine 957 5568 Adjust the machine to fit your body and sit on it with your back against the backrest. 957
957 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif lever lying two-one leg curl 1795 glutes 957 957 leverage machine 957 5569 Place your legs on the lever pad, just above your ankles. 957
957 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif lever lying two-one leg curl 1795 glutes 957 957 leverage machine 957 5570 Grasp the handles on the sides of the machine for support. 957
957 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif lever lying two-one leg curl 1795 glutes 957 957 leverage machine 957 5571 Keeping your upper body still, exhale and curl your legs up towards your glutes. 957
957 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif lever lying two-one leg curl 1795 glutes 957 957 leverage machine 957 5572 Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position. 957
957 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif lever lying two-one leg curl 1795 glutes 957 957 leverage machine 957 5573 Repeat for the desired number of repetitions. 957
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1796 triceps 958 958 leverage machine 958 5574 Adjust the seat height and position yourself on the machine with your back against the backrest. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1797 upper chest 958 958 leverage machine 958 5574 Adjust the seat height and position yourself on the machine with your back against the backrest. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1796 triceps 958 958 leverage machine 958 5575 Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1797 upper chest 958 958 leverage machine 958 5575 Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1796 triceps 958 958 leverage machine 958 5576 Push the handles upward until your arms are fully extended, but do not lock your elbows. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1797 upper chest 958 958 leverage machine 958 5576 Push the handles upward until your arms are fully extended, but do not lock your elbows. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1796 triceps 958 958 leverage machine 958 5577 Pause for a moment at the top, then slowly lower the handles back down to the starting position. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1797 upper chest 958 958 leverage machine 958 5577 Pause for a moment at the top, then slowly lower the handles back down to the starting position. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1796 triceps 958 958 leverage machine 958 5578 Repeat for the desired number of repetitions. 958
958 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif lever military press 1797 upper chest 958 958 leverage machine 958 5578 Repeat for the desired number of repetitions. 958
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1798 biceps 959 959 leverage machine 959 5579 Adjust the seat height and footrests to ensure proper form. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1799 forearms 959 959 leverage machine 959 5579 Adjust the seat height and footrests to ensure proper form. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1798 biceps 959 959 leverage machine 959 5580 Sit on the machine with your feet flat on the footrests and your knees slightly bent. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1799 forearms 959 959 leverage machine 959 5580 Sit on the machine with your feet flat on the footrests and your knees slightly bent. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1798 biceps 959 959 leverage machine 959 5581 Grasp the handles with a narrow grip, palms facing each other. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1799 forearms 959 959 leverage machine 959 5581 Grasp the handles with a narrow grip, palms facing each other. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1798 biceps 959 959 leverage machine 959 5582 Keep your back straight and lean slightly forward. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1799 forearms 959 959 leverage machine 959 5582 Keep your back straight and lean slightly forward. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1798 biceps 959 959 leverage machine 959 5583 Pull the handles towards your torso, squeezing your shoulder blades together. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1799 forearms 959 959 leverage machine 959 5583 Pull the handles towards your torso, squeezing your shoulder blades together. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1798 biceps 959 959 leverage machine 959 5584 Pause for a moment at the peak of the movement. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1799 forearms 959 959 leverage machine 959 5584 Pause for a moment at the peak of the movement. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1798 biceps 959 959 leverage machine 959 5585 Slowly release the handles and return to the starting position. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1799 forearms 959 959 leverage machine 959 5585 Slowly release the handles and return to the starting position. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1798 biceps 959 959 leverage machine 959 5586 Repeat for the desired number of repetitions. 959
959 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif lever narrow grip seated row 1799 forearms 959 959 leverage machine 959 5586 Repeat for the desired number of repetitions. 959
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1800 biceps 960 960 barbell 960 5587 Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1801 forearms 960 960 barbell 960 5587 Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1800 biceps 960 960 barbell 960 5588 Bend forward at the hips, keeping your back straight and your head up. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1801 forearms 960 960 barbell 960 5588 Bend forward at the hips, keeping your back straight and your head up. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1800 biceps 960 960 barbell 960 5589 Let the barbell hang in front of you with your arms fully extended. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1801 forearms 960 960 barbell 960 5589 Let the barbell hang in front of you with your arms fully extended. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1800 biceps 960 960 barbell 960 5590 Pull the barbell up towards your chest, keeping your elbows close to your body. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1801 forearms 960 960 barbell 960 5590 Pull the barbell up towards your chest, keeping your elbows close to your body. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1800 biceps 960 960 barbell 960 5591 Squeeze your shoulder blades together at the top of the movement. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1801 forearms 960 960 barbell 960 5591 Squeeze your shoulder blades together at the top of the movement. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1800 biceps 960 960 barbell 960 5592 Lower the barbell back down to the starting position. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1801 forearms 960 960 barbell 960 5592 Lower the barbell back down to the starting position. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1800 biceps 960 960 barbell 960 5593 Repeat for the desired number of repetitions. 960
960 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif lever one arm bent over row 1801 forearms 960 960 barbell 960 5593 Repeat for the desired number of repetitions. 960
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1802 biceps 961 961 leverage machine 961 5594 Adjust the seat height and position yourself facing the machine. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1803 shoulders 961 961 leverage machine 961 5594 Adjust the seat height and position yourself facing the machine. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1802 biceps 961 961 leverage machine 961 5595 Grasp the handle with one hand and keep your back straight. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1803 shoulders 961 961 leverage machine 961 5595 Grasp the handle with one hand and keep your back straight. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1802 biceps 961 961 leverage machine 961 5596 Pull the handle towards your body, keeping your elbow close to your side. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1803 shoulders 961 961 leverage machine 961 5596 Pull the handle towards your body, keeping your elbow close to your side. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1802 biceps 961 961 leverage machine 961 5597 Squeeze your back muscles at the top of the movement. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1803 shoulders 961 961 leverage machine 961 5597 Squeeze your back muscles at the top of the movement. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1802 biceps 961 961 leverage machine 961 5598 Slowly release the handle back to the starting position. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1803 shoulders 961 961 leverage machine 961 5598 Slowly release the handle back to the starting position. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1802 biceps 961 961 leverage machine 961 5599 Repeat for the desired number of repetitions. 961
961 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif lever one arm lateral high row 1803 shoulders 961 961 leverage machine 961 5599 Repeat for the desired number of repetitions. 961
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1804 biceps 962 962 leverage machine 962 5600 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1805 rhomboids 962 962 leverage machine 962 5600 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1806 rear deltoids 962 962 leverage machine 962 5600 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1804 biceps 962 962 leverage machine 962 5601 Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1805 rhomboids 962 962 leverage machine 962 5601 Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1806 rear deltoids 962 962 leverage machine 962 5601 Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1804 biceps 962 962 leverage machine 962 5602 Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1805 rhomboids 962 962 leverage machine 962 5602 Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1806 rear deltoids 962 962 leverage machine 962 5602 Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1804 biceps 962 962 leverage machine 962 5603 Slowly return the handle to the starting position, fully extending your arm. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1805 rhomboids 962 962 leverage machine 962 5603 Slowly return the handle to the starting position, fully extending your arm. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1806 rear deltoids 962 962 leverage machine 962 5603 Slowly return the handle to the starting position, fully extending your arm. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1804 biceps 962 962 leverage machine 962 5604 Repeat for the desired number of repetitions, then switch sides. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1805 rhomboids 962 962 leverage machine 962 5604 Repeat for the desired number of repetitions, then switch sides. 962
962 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif lever one arm lateral wide pulldown 1806 rear deltoids 962 962 leverage machine 962 5604 Repeat for the desired number of repetitions, then switch sides. 962
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1807 triceps 963 963 leverage machine 963 5605 Adjust the seat height and position yourself on the machine with your back against the pad. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1808 upper back 963 963 leverage machine 963 5605 Adjust the seat height and position yourself on the machine with your back against the pad. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1807 triceps 963 963 leverage machine 963 5606 Grasp the lever handle with one hand and position your elbow at a 90-degree angle. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1808 upper back 963 963 leverage machine 963 5606 Grasp the lever handle with one hand and position your elbow at a 90-degree angle. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1807 triceps 963 963 leverage machine 963 5607 Press the lever upward until your arm is fully extended overhead. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1808 upper back 963 963 leverage machine 963 5607 Press the lever upward until your arm is fully extended overhead. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1807 triceps 963 963 leverage machine 963 5608 Pause for a moment at the top, then slowly lower the lever back down to the starting position. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1808 upper back 963 963 leverage machine 963 5608 Pause for a moment at the top, then slowly lower the lever back down to the starting position. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1807 triceps 963 963 leverage machine 963 5609 Repeat for the desired number of repetitions, then switch to the other arm. 963
963 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif lever one arm shoulder press 1808 upper back 963 963 leverage machine 963 5609 Repeat for the desired number of repetitions, then switch to the other arm. 963
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1809 chest 964 964 leverage machine 964 5610 Adjust the machine to the appropriate height and secure your body in position. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1810 shoulders 964 964 leverage machine 964 5610 Adjust the machine to the appropriate height and secure your body in position. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1809 chest 964 964 leverage machine 964 5611 Grasp the handles with an overhand grip and position your body so that your arms are fully extended. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1810 shoulders 964 964 leverage machine 964 5611 Grasp the handles with an overhand grip and position your body so that your arms are fully extended. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1809 chest 964 964 leverage machine 964 5612 Lower your body by bending your elbows, keeping your upper arms close to your sides. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1810 shoulders 964 964 leverage machine 964 5612 Lower your body by bending your elbows, keeping your upper arms close to your sides. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1809 chest 964 964 leverage machine 964 5613 Continue lowering until your upper arms are parallel to the floor. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1810 shoulders 964 964 leverage machine 964 5613 Continue lowering until your upper arms are parallel to the floor. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1809 chest 964 964 leverage machine 964 5614 Pause for a moment, then push yourself back up to the starting position by extending your elbows. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1810 shoulders 964 964 leverage machine 964 5614 Pause for a moment, then push yourself back up to the starting position by extending your elbows. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1809 chest 964 964 leverage machine 964 5615 Repeat for the desired number of repetitions. 964
964 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif lever overhand triceps dip 1810 shoulders 964 964 leverage machine 964 5615 Repeat for the desired number of repetitions. 964
965 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif lever preacher curl 1811 forearms 965 965 leverage machine 965 5616 Adjust the seat height and position yourself on the leverage machine. 965
965 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif lever preacher curl 1811 forearms 965 965 leverage machine 965 5617 Place your upper arms on the pad and grip the handles with an underhand grip. 965
965 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif lever preacher curl 1811 forearms 965 965 leverage machine 965 5618 Keep your back straight and your elbows positioned on the pad. 965
965 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif lever preacher curl 1811 forearms 965 965 leverage machine 965 5619 Exhale and curl your forearms towards your upper arms, contracting your biceps. 965
965 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif lever preacher curl 1811 forearms 965 965 leverage machine 965 5620 Pause for a moment at the top of the movement, squeezing your biceps. 965
965 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif lever preacher curl 1811 forearms 965 965 leverage machine 965 5621 Inhale and slowly lower the handles back to the starting position. 965
965 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif lever preacher curl 1811 forearms 965 965 leverage machine 965 5622 Repeat for the desired number of repetitions. 965
966 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif lever preacher curl v. 2 1812 forearms 966 966 leverage machine 966 5623 Adjust the seat height and position yourself on the machine with your upper arms resting on the pad and your chest against the support. 966
966 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif lever preacher curl v. 2 1812 forearms 966 966 leverage machine 966 5624 Grasp the handles with an underhand grip, slightly wider than shoulder-width apart. 966
966 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif lever preacher curl v. 2 1812 forearms 966 966 leverage machine 966 5625 Keep your upper arms stationary and exhale as you curl the handles towards your shoulders, contracting your biceps. 966
966 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif lever preacher curl v. 2 1812 forearms 966 966 leverage machine 966 5626 Pause for a moment at the top of the movement, squeezing your biceps. 966
966 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif lever preacher curl v. 2 1812 forearms 966 966 leverage machine 966 5627 Inhale as you slowly lower the handles back to the starting position, fully extending your arms. 966
966 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif lever preacher curl v. 2 1812 forearms 966 966 leverage machine 966 5628 Repeat for the desired number of repetitions. 966
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1813 triceps 967 967 leverage machine 967 5629 Adjust the seat and handles of the leverage machine to a comfortable position. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1814 shoulders 967 967 leverage machine 967 5629 Adjust the seat and handles of the leverage machine to a comfortable position. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1813 triceps 967 967 leverage machine 967 5630 Sit on the machine with your back against the pad and grasp the handles with an overhand grip. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1814 shoulders 967 967 leverage machine 967 5630 Sit on the machine with your back against the pad and grasp the handles with an overhand grip. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1813 triceps 967 967 leverage machine 967 5631 Keep your arms slightly bent and your core engaged. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1814 shoulders 967 967 leverage machine 967 5631 Keep your arms slightly bent and your core engaged. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1813 triceps 967 967 leverage machine 967 5632 Slowly pull the handles towards your chest, squeezing your lats. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1814 shoulders 967 967 leverage machine 967 5632 Slowly pull the handles towards your chest, squeezing your lats. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1813 triceps 967 967 leverage machine 967 5633 Pause for a moment at the peak contraction, then slowly return to the starting position. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1814 shoulders 967 967 leverage machine 967 5633 Pause for a moment at the peak contraction, then slowly return to the starting position. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1813 triceps 967 967 leverage machine 967 5634 Repeat for the desired number of repetitions. 967
967 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif lever pullover 1814 shoulders 967 967 leverage machine 967 5634 Repeat for the desired number of repetitions. 967
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1815 biceps 968 968 leverage machine 968 5635 Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1816 rhomboids 968 968 leverage machine 968 5635 Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1817 rear deltoids 968 968 leverage machine 968 5635 Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1815 biceps 968 968 leverage machine 968 5636 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1816 rhomboids 968 968 leverage machine 968 5636 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1817 rear deltoids 968 968 leverage machine 968 5636 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1815 biceps 968 968 leverage machine 968 5637 Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1816 rhomboids 968 968 leverage machine 968 5637 Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1817 rear deltoids 968 968 leverage machine 968 5637 Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1815 biceps 968 968 leverage machine 968 5638 Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1816 rhomboids 968 968 leverage machine 968 5638 Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1817 rear deltoids 968 968 leverage machine 968 5638 Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1815 biceps 968 968 leverage machine 968 5639 Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1816 rhomboids 968 968 leverage machine 968 5639 Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1817 rear deltoids 968 968 leverage machine 968 5639 Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1815 biceps 968 968 leverage machine 968 5640 Repeat for the desired number of repetitions. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1816 rhomboids 968 968 leverage machine 968 5640 Repeat for the desired number of repetitions. 968
968 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif lever reverse grip lateral pulldown 1817 rear deltoids 968 968 leverage machine 968 5640 Repeat for the desired number of repetitions. 968
969 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif lever reverse grip preacher curl 1818 forearms 969 969 leverage machine 969 5641 Adjust the seat height and position yourself on the leverage machine. 969
969 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif lever reverse grip preacher curl 1818 forearms 969 969 leverage machine 969 5642 Grasp the handles with an underhand grip, palms facing up. 969
969 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif lever reverse grip preacher curl 1818 forearms 969 969 leverage machine 969 5643 Rest your upper arms on the preacher pad, ensuring your elbows are fully extended. 969
969 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif lever reverse grip preacher curl 1818 forearms 969 969 leverage machine 969 5644 Keeping your upper arms stationary, exhale and curl the handles towards your shoulders. 969
969 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif lever reverse grip preacher curl 1818 forearms 969 969 leverage machine 969 5645 Pause for a moment at the top of the movement, squeezing your biceps. 969
969 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif lever reverse grip preacher curl 1818 forearms 969 969 leverage machine 969 5646 Inhale and slowly lower the handles back to the starting position, fully extending your elbows. 969
969 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif lever reverse grip preacher curl 1818 forearms 969 969 leverage machine 969 5647 Repeat for the desired number of repetitions. 969
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1819 biceps 970 970 leverage machine 970 5648 Adjust the seat height and footplate position to ensure proper alignment. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1820 forearms 970 970 leverage machine 970 5648 Adjust the seat height and footplate position to ensure proper alignment. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1819 biceps 970 970 leverage machine 970 5649 Sit on the machine with your chest against the pad and your feet flat on the footplate. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1820 forearms 970 970 leverage machine 970 5649 Sit on the machine with your chest against the pad and your feet flat on the footplate. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1819 biceps 970 970 leverage machine 970 5650 Grasp the handles with an underhand grip, palms facing up. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1820 forearms 970 970 leverage machine 970 5650 Grasp the handles with an underhand grip, palms facing up. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1819 biceps 970 970 leverage machine 970 5651 Keep your back straight and engage your core. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1820 forearms 970 970 leverage machine 970 5651 Keep your back straight and engage your core. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1819 biceps 970 970 leverage machine 970 5652 Pull the handles towards your chest, squeezing your shoulder blades together. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1820 forearms 970 970 leverage machine 970 5652 Pull the handles towards your chest, squeezing your shoulder blades together. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1819 biceps 970 970 leverage machine 970 5653 Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1820 forearms 970 970 leverage machine 970 5653 Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1819 biceps 970 970 leverage machine 970 5654 Repeat for the desired number of repetitions. 970
970 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif lever reverse grip vertical row 1820 forearms 970 970 leverage machine 970 5654 Repeat for the desired number of repetitions. 970
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1822 lower back 971 971 leverage machine 971 5655 Adjust the leverage machine to fit your body and secure your feet in the foot pads. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1821 hamstrings 971 971 leverage machine 971 5655 Adjust the leverage machine to fit your body and secure your feet in the foot pads. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1822 lower back 971 971 leverage machine 971 5656 Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1821 hamstrings 971 971 leverage machine 971 5656 Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1822 lower back 971 971 leverage machine 971 5657 Cross your arms over your chest or place them behind your head. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1821 hamstrings 971 971 leverage machine 971 5657 Cross your arms over your chest or place them behind your head. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1822 lower back 971 971 leverage machine 971 5658 Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1821 hamstrings 971 971 leverage machine 971 5658 Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1822 lower back 971 971 leverage machine 971 5659 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1821 hamstrings 971 971 leverage machine 971 5659 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1822 lower back 971 971 leverage machine 971 5660 Repeat for the desired number of repetitions. 971
971 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif lever reverse hyperextension 1821 hamstrings 971 971 leverage machine 971 5660 Repeat for the desired number of repetitions. 971
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1823 biceps 972 972 leverage machine 972 5661 Adjust the seat height and footplate position on the leverage machine. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1824 forearms 972 972 leverage machine 972 5661 Adjust the seat height and footplate position on the leverage machine. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1823 biceps 972 972 leverage machine 972 5662 Sit on the machine with your chest against the pad and your feet flat on the footplate. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1824 forearms 972 972 leverage machine 972 5662 Sit on the machine with your chest against the pad and your feet flat on the footplate. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1823 biceps 972 972 leverage machine 972 5663 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1824 forearms 972 972 leverage machine 972 5663 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1823 biceps 972 972 leverage machine 972 5664 Keep your back straight and engage your core. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1824 forearms 972 972 leverage machine 972 5664 Keep your back straight and engage your core. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1823 biceps 972 972 leverage machine 972 5665 Pull the handles towards your chest, squeezing your shoulder blades together. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1824 forearms 972 972 leverage machine 972 5665 Pull the handles towards your chest, squeezing your shoulder blades together. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1823 biceps 972 972 leverage machine 972 5666 Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1824 forearms 972 972 leverage machine 972 5666 Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1823 biceps 972 972 leverage machine 972 5667 Repeat for the desired number of repetitions. 972
972 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif lever reverse t-bar row 1824 forearms 972 972 leverage machine 972 5667 Repeat for the desired number of repetitions. 972
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1825 soleus 973 973 leverage machine 973 5668 Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1826 ankle stabilizers 973 973 leverage machine 973 5668 Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1825 soleus 973 973 leverage machine 973 5669 Place your toes on the footplate, with your heels hanging off the edge. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1826 ankle stabilizers 973 973 leverage machine 973 5669 Place your toes on the footplate, with your heels hanging off the edge. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1825 soleus 973 973 leverage machine 973 5670 Grasp the handles or the sides of the machine for stability. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1826 ankle stabilizers 973 973 leverage machine 973 5670 Grasp the handles or the sides of the machine for stability. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1825 soleus 973 973 leverage machine 973 5671 Push through the balls of your feet, raising your heels as high as possible. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1826 ankle stabilizers 973 973 leverage machine 973 5671 Push through the balls of your feet, raising your heels as high as possible. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1825 soleus 973 973 leverage machine 973 5672 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1826 ankle stabilizers 973 973 leverage machine 973 5672 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1825 soleus 973 973 leverage machine 973 5673 Repeat for the desired number of repetitions. 973
973 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif lever rotary calf 1826 ankle stabilizers 973 973 leverage machine 973 5673 Repeat for the desired number of repetitions. 973
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1828 hamstrings 974 974 leverage machine 974 5674 Adjust the seat of the machine so that your shoulders are aligned with the lever pad. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1827 soleus 974 974 leverage machine 974 5674 Adjust the seat of the machine so that your shoulders are aligned with the lever pad. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1828 hamstrings 974 974 leverage machine 974 5675 Place your toes on the lower portion of the platform and position your knees under the lever pad. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1827 soleus 974 974 leverage machine 974 5675 Place your toes on the lower portion of the platform and position your knees under the lever pad. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1828 hamstrings 974 974 leverage machine 974 5676 Grasp the handles on the sides of the seat for stability. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1827 soleus 974 974 leverage machine 974 5676 Grasp the handles on the sides of the seat for stability. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1828 hamstrings 974 974 leverage machine 974 5677 Press the lever pad down by extending your ankles, lifting your heels as high as possible. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1827 soleus 974 974 leverage machine 974 5677 Press the lever pad down by extending your ankles, lifting your heels as high as possible. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1828 hamstrings 974 974 leverage machine 974 5678 Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1827 soleus 974 974 leverage machine 974 5678 Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1828 hamstrings 974 974 leverage machine 974 5679 Repeat for the desired number of repetitions. 974
974 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif lever seated calf press 1827 soleus 974 974 leverage machine 974 5679 Repeat for the desired number of repetitions. 974
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1830 ankle stabilizers 975 975 leverage machine 975 5680 Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1829 soleus 975 975 leverage machine 975 5680 Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1830 ankle stabilizers 975 975 leverage machine 975 5681 Place your toes on the footplate with your heels hanging off the edge. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1829 soleus 975 975 leverage machine 975 5681 Place your toes on the footplate with your heels hanging off the edge. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1830 ankle stabilizers 975 975 leverage machine 975 5682 Grasp the handles or the sides of the seat for stability. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1829 soleus 975 975 leverage machine 975 5682 Grasp the handles or the sides of the seat for stability. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1830 ankle stabilizers 975 975 leverage machine 975 5683 Push through the balls of your feet to raise your heels as high as possible. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1829 soleus 975 975 leverage machine 975 5683 Push through the balls of your feet to raise your heels as high as possible. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1830 ankle stabilizers 975 975 leverage machine 975 5684 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1829 soleus 975 975 leverage machine 975 5684 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1830 ankle stabilizers 975 975 leverage machine 975 5685 Repeat for the desired number of repetitions. 975
975 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif lever seated calf raise 1829 soleus 975 975 leverage machine 975 5685 Repeat for the desired number of repetitions. 975
976 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif lever seated crunch 1831 obliques 976 976 leverage machine 976 5686 Sit on the leverage machine with your back against the pad and your feet flat on the floor. 976
976 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif lever seated crunch 1831 obliques 976 976 leverage machine 976 5687 Grasp the handles or place your hands on the side pads for support. 976
976 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif lever seated crunch 1831 obliques 976 976 leverage machine 976 5688 Engage your abs and slowly lean back, allowing the pad to move with you. 976
976 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif lever seated crunch 1831 obliques 976 976 leverage machine 976 5689 Once your upper body is at a 45-degree angle, contract your abs and crunch forward, bringing your chest towards your knees. 976
976 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif lever seated crunch 1831 obliques 976 976 leverage machine 976 5690 Pause for a moment at the top, then slowly release and return to the starting position. 976
976 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif lever seated crunch 1831 obliques 976 976 leverage machine 976 5691 Repeat for the desired number of repetitions. 976
977 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif lever seated crunch (chest pad) 1832 obliques 977 977 leverage machine 977 5692 Adjust the seat height and chest pad position according to your comfort. 977
977 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif lever seated crunch (chest pad) 1832 obliques 977 977 leverage machine 977 5693 Sit on the machine with your back against the chest pad and your feet flat on the floor. 977
977 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif lever seated crunch (chest pad) 1832 obliques 977 977 leverage machine 977 5694 Grasp the handles or side bars for stability. 977
977 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif lever seated crunch (chest pad) 1832 obliques 977 977 leverage machine 977 5695 Engage your abs and slowly lean back, allowing the chest pad to move with you. 977
977 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif lever seated crunch (chest pad) 1832 obliques 977 977 leverage machine 977 5696 Pause for a moment at the maximum contraction, feeling the tension in your abs. 977
977 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif lever seated crunch (chest pad) 1832 obliques 977 977 leverage machine 977 5697 Slowly return to the starting position by contracting your abs and pulling yourself back up. 977
977 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif lever seated crunch (chest pad) 1832 obliques 977 977 leverage machine 977 5698 Repeat for the desired number of repetitions. 977
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1833 obliques 978 978 leverage machine 978 5699 Sit on the leverage machine with your back against the pad and your feet secured under the footpads. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1834 hip flexors 978 978 leverage machine 978 5699 Sit on the leverage machine with your back against the pad and your feet secured under the footpads. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1833 obliques 978 978 leverage machine 978 5700 Place your hands on the handles or the sides of the seat for support. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1834 hip flexors 978 978 leverage machine 978 5700 Place your hands on the handles or the sides of the seat for support. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1833 obliques 978 978 leverage machine 978 5701 Engage your abs and slowly crunch forward, bringing your chest towards your knees. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1834 hip flexors 978 978 leverage machine 978 5701 Engage your abs and slowly crunch forward, bringing your chest towards your knees. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1833 obliques 978 978 leverage machine 978 5702 Pause for a moment at the top of the movement, squeezing your abs. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1834 hip flexors 978 978 leverage machine 978 5702 Pause for a moment at the top of the movement, squeezing your abs. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1833 obliques 978 978 leverage machine 978 5703 Slowly return to the starting position, allowing your back to round slightly. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1834 hip flexors 978 978 leverage machine 978 5703 Slowly return to the starting position, allowing your back to round slightly. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1833 obliques 978 978 leverage machine 978 5704 Repeat for the desired number of repetitions. 978
978 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif lever seated crunch v. 2 1834 hip flexors 978 978 leverage machine 978 5704 Repeat for the desired number of repetitions. 978
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1835 chest 979 979 leverage machine 979 5705 Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1836 shoulders 979 979 leverage machine 979 5705 Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1835 chest 979 979 leverage machine 979 5706 Grasp the handles of the leverage machine with your palms facing down and your arms fully extended. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1836 shoulders 979 979 leverage machine 979 5706 Grasp the handles of the leverage machine with your palms facing down and your arms fully extended. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1835 chest 979 979 leverage machine 979 5707 Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1836 shoulders 979 979 leverage machine 979 5707 Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1835 chest 979 979 leverage machine 979 5708 Pause for a moment, then push yourself back up to the starting position by straightening your arms. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1836 shoulders 979 979 leverage machine 979 5708 Pause for a moment, then push yourself back up to the starting position by straightening your arms. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1835 chest 979 979 leverage machine 979 5709 Repeat for the desired number of repetitions. 979
979 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif lever seated dip 1836 shoulders 979 979 leverage machine 979 5709 Repeat for the desired number of repetitions. 979
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1837 deltoids 980 980 leverage machine 980 5710 Adjust the seat height and position yourself on the machine with your back against the pad. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1838 trapezius 980 980 leverage machine 980 5710 Adjust the seat height and position yourself on the machine with your back against the pad. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1837 deltoids 980 980 leverage machine 980 5711 Grasp the handles with a pronated grip and keep your elbows slightly bent. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1838 trapezius 980 980 leverage machine 980 5711 Grasp the handles with a pronated grip and keep your elbows slightly bent. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1837 deltoids 980 980 leverage machine 980 5712 Exhale and push the handles forward, bringing them together in front of your chest. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1838 trapezius 980 980 leverage machine 980 5712 Exhale and push the handles forward, bringing them together in front of your chest. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1837 deltoids 980 980 leverage machine 980 5713 Pause for a moment, squeezing your chest muscles. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1838 trapezius 980 980 leverage machine 980 5713 Pause for a moment, squeezing your chest muscles. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1837 deltoids 980 980 leverage machine 980 5714 Inhale and slowly return to the starting position, allowing your chest muscles to stretch. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1838 trapezius 980 980 leverage machine 980 5714 Inhale and slowly return to the starting position, allowing your chest muscles to stretch. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1837 deltoids 980 980 leverage machine 980 5715 Repeat for the desired number of repetitions. 980
980 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif lever seated fly 1838 trapezius 980 980 leverage machine 980 5715 Repeat for the desired number of repetitions. 980
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1839 hamstrings 981 981 leverage machine 981 5716 Adjust the seat height so that your hips are slightly higher than your knees. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1840 lower back 981 981 leverage machine 981 5716 Adjust the seat height so that your hips are slightly higher than your knees. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1839 hamstrings 981 981 leverage machine 981 5717 Sit on the machine with your back against the pad and your feet flat on the footrests. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1840 lower back 981 981 leverage machine 981 5717 Sit on the machine with your back against the pad and your feet flat on the footrests. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1839 hamstrings 981 981 leverage machine 981 5718 Grasp the handles or the sides of the seat for stability. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1840 lower back 981 981 leverage machine 981 5718 Grasp the handles or the sides of the seat for stability. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1839 hamstrings 981 981 leverage machine 981 5719 Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1840 lower back 981 981 leverage machine 981 5719 Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1839 hamstrings 981 981 leverage machine 981 5720 Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1840 lower back 981 981 leverage machine 981 5720 Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1839 hamstrings 981 981 leverage machine 981 5721 Repeat for the desired number of repetitions. 981
981 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif lever seated good morning 1840 lower back 981 981 leverage machine 981 5721 Repeat for the desired number of repetitions. 981
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1842 hamstrings 982 982 leverage machine 982 5722 Adjust the seat height so that your knees are at a 90-degree angle. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1841 glutes 982 982 leverage machine 982 5722 Adjust the seat height so that your knees are at a 90-degree angle. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1842 hamstrings 982 982 leverage machine 982 5723 Sit on the machine with your back against the backrest and your feet on the footrests. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1841 glutes 982 982 leverage machine 982 5723 Sit on the machine with your back against the backrest and your feet on the footrests. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1842 hamstrings 982 982 leverage machine 982 5724 Place your hands on the side handles for stability. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1841 glutes 982 982 leverage machine 982 5724 Place your hands on the side handles for stability. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1842 hamstrings 982 982 leverage machine 982 5725 Engage your abductors and slowly push your legs apart, away from the midline of your body. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1841 glutes 982 982 leverage machine 982 5725 Engage your abductors and slowly push your legs apart, away from the midline of your body. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1842 hamstrings 982 982 leverage machine 982 5726 Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1841 glutes 982 982 leverage machine 982 5726 Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1842 hamstrings 982 982 leverage machine 982 5727 Repeat for the desired number of repetitions. 982
982 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif lever seated hip abduction 1841 glutes 982 982 leverage machine 982 5727 Repeat for the desired number of repetitions. 982
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1844 glutes 983 983 leverage machine 983 5728 Adjust the seat height and position yourself on the machine with your back against the backrest. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1843 hamstrings 983 983 leverage machine 983 5728 Adjust the seat height and position yourself on the machine with your back against the backrest. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1844 glutes 983 983 leverage machine 983 5729 Place your feet on the footrests and grasp the handles for stability. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1843 hamstrings 983 983 leverage machine 983 5729 Place your feet on the footrests and grasp the handles for stability. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1844 glutes 983 983 leverage machine 983 5730 Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1843 hamstrings 983 983 leverage machine 983 5730 Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1844 glutes 983 983 leverage machine 983 5731 Pause for a moment at the peak contraction, then slowly return to the starting position. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1843 hamstrings 983 983 leverage machine 983 5731 Pause for a moment at the peak contraction, then slowly return to the starting position. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1844 glutes 983 983 leverage machine 983 5732 Repeat for the desired number of repetitions. 983
983 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif lever seated hip adduction 1843 hamstrings 983 983 leverage machine 983 5732 Repeat for the desired number of repetitions. 983
984 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif lever seated leg curl 1845 calves 984 984 leverage machine 984 5733 Adjust the machine to fit your body and sit on it with your back against the backrest. 984
984 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif lever seated leg curl 1845 calves 984 984 leverage machine 984 5734 Place your lower legs under the padded lever, just above your ankles. 984
984 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif lever seated leg curl 1845 calves 984 984 leverage machine 984 5735 Grasp the handles on the sides of the machine for support. 984
984 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif lever seated leg curl 1845 calves 984 984 leverage machine 984 5736 Keeping your upper legs stationary, exhale and curl your legs up as far as possible. 984
984 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif lever seated leg curl 1845 calves 984 984 leverage machine 984 5737 Hold the contracted position for a brief pause as you squeeze your hamstrings. 984
984 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif lever seated leg curl 1845 calves 984 984 leverage machine 984 5738 Inhale and slowly lower the lever back to the starting position. 984
984 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif lever seated leg curl 1845 calves 984 984 leverage machine 984 5739 Repeat for the desired number of repetitions. 984
985 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif lever seated leg raise crunch 1846 hip flexors 985 985 leverage machine 985 5740 Sit on the leverage machine with your back against the backrest and your feet on the footrests. 985
985 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif lever seated leg raise crunch 1846 hip flexors 985 985 leverage machine 985 5741 Grasp the handles or sidebars for stability. 985
985 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif lever seated leg raise crunch 1846 hip flexors 985 985 leverage machine 985 5742 Engage your abs and slowly raise your legs up towards your chest, curling your torso forward at the same time. 985
985 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif lever seated leg raise crunch 1846 hip flexors 985 985 leverage machine 985 5743 Pause for a moment at the top, then slowly lower your legs and torso back to the starting position. 985
985 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif lever seated leg raise crunch 1846 hip flexors 985 985 leverage machine 985 5744 Repeat for the desired number of repetitions. 985
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1847 trapezius 986 986 leverage machine 986 5745 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1848 rhomboids 986 986 leverage machine 986 5745 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1847 trapezius 986 986 leverage machine 986 5746 Grasp the handles with an overhand grip and keep your arms slightly bent. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1848 rhomboids 986 986 leverage machine 986 5746 Grasp the handles with an overhand grip and keep your arms slightly bent. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1847 trapezius 986 986 leverage machine 986 5747 Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1848 rhomboids 986 986 leverage machine 986 5747 Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1847 trapezius 986 986 leverage machine 986 5748 Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1848 rhomboids 986 986 leverage machine 986 5748 Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1847 trapezius 986 986 leverage machine 986 5749 Repeat for the desired number of repetitions. 986
986 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif lever seated reverse fly 1848 rhomboids 986 986 leverage machine 986 5749 Repeat for the desired number of repetitions. 986
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1849 trapezius 987 987 leverage machine 987 5750 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1850 rhomboids 987 987 leverage machine 987 5750 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1849 trapezius 987 987 leverage machine 987 5751 Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1850 rhomboids 987 987 leverage machine 987 5751 Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1849 trapezius 987 987 leverage machine 987 5752 Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1850 rhomboids 987 987 leverage machine 987 5752 Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1849 trapezius 987 987 leverage machine 987 5753 Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1850 rhomboids 987 987 leverage machine 987 5753 Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1849 trapezius 987 987 leverage machine 987 5754 Repeat for the desired number of repetitions. 987
987 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif lever seated reverse fly (parallel grip) 1850 rhomboids 987 987 leverage machine 987 5754 Repeat for the desired number of repetitions. 987
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1851 biceps 988 988 leverage machine 988 5755 Adjust the seat height and footrests to a comfortable position. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1852 forearms 988 988 leverage machine 988 5755 Adjust the seat height and footrests to a comfortable position. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1851 biceps 988 988 leverage machine 988 5756 Sit on the machine with your chest against the pad and your feet on the footrests. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1852 forearms 988 988 leverage machine 988 5756 Sit on the machine with your chest against the pad and your feet on the footrests. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1851 biceps 988 988 leverage machine 988 5757 Grasp the handles with an overhand grip, shoulder-width apart. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1852 forearms 988 988 leverage machine 988 5757 Grasp the handles with an overhand grip, shoulder-width apart. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1851 biceps 988 988 leverage machine 988 5758 Keep your back straight and your core engaged. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1852 forearms 988 988 leverage machine 988 5758 Keep your back straight and your core engaged. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1851 biceps 988 988 leverage machine 988 5759 Pull the handles towards your body, squeezing your shoulder blades together. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1852 forearms 988 988 leverage machine 988 5759 Pull the handles towards your body, squeezing your shoulder blades together. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1851 biceps 988 988 leverage machine 988 5760 Pause for a moment at the peak of the movement. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1852 forearms 988 988 leverage machine 988 5760 Pause for a moment at the peak of the movement. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1851 biceps 988 988 leverage machine 988 5761 Slowly release the handles and return to the starting position. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1852 forearms 988 988 leverage machine 988 5761 Slowly release the handles and return to the starting position. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1851 biceps 988 988 leverage machine 988 5762 Repeat for the desired number of repetitions. 988
988 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif lever seated row 1852 forearms 988 988 leverage machine 988 5762 Repeat for the desired number of repetitions. 988
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1854 hamstrings 989 989 leverage machine 989 5763 Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1855 glutes 989 989 leverage machine 989 5763 Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1853 quadriceps 989 989 leverage machine 989 5763 Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1854 hamstrings 989 989 leverage machine 989 5764 Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1855 glutes 989 989 leverage machine 989 5764 Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1853 quadriceps 989 989 leverage machine 989 5764 Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1854 hamstrings 989 989 leverage machine 989 5765 Place your toes and the balls of your feet on the footplate, keeping your heels off the edge. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1855 glutes 989 989 leverage machine 989 5765 Place your toes and the balls of your feet on the footplate, keeping your heels off the edge. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1853 quadriceps 989 989 leverage machine 989 5765 Place your toes and the balls of your feet on the footplate, keeping your heels off the edge. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1854 hamstrings 989 989 leverage machine 989 5766 Release the safety handles and push the footplate away from you by extending your knees. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1855 glutes 989 989 leverage machine 989 5766 Release the safety handles and push the footplate away from you by extending your knees. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1853 quadriceps 989 989 leverage machine 989 5766 Release the safety handles and push the footplate away from you by extending your knees. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1854 hamstrings 989 989 leverage machine 989 5767 Once your knees are fully extended, slowly lower your heels by flexing your calves. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1855 glutes 989 989 leverage machine 989 5767 Once your knees are fully extended, slowly lower your heels by flexing your calves. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1853 quadriceps 989 989 leverage machine 989 5767 Once your knees are fully extended, slowly lower your heels by flexing your calves. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1854 hamstrings 989 989 leverage machine 989 5768 Pause for a moment at the bottom, then push the footplate back up by extending your calves. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1855 glutes 989 989 leverage machine 989 5768 Pause for a moment at the bottom, then push the footplate back up by extending your calves. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1853 quadriceps 989 989 leverage machine 989 5768 Pause for a moment at the bottom, then push the footplate back up by extending your calves. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1854 hamstrings 989 989 leverage machine 989 5769 Repeat for the desired number of repetitions. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1855 glutes 989 989 leverage machine 989 5769 Repeat for the desired number of repetitions. 989
989 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif lever seated squat calf raise on leg press machine 1853 quadriceps 989 989 leverage machine 989 5769 Repeat for the desired number of repetitions. 989
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1857 chest 990 990 leverage machine 990 5770 Adjust the seat height and position yourself on the machine with your back against the backrest. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1856 triceps 990 990 leverage machine 990 5770 Adjust the seat height and position yourself on the machine with your back against the backrest. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1857 chest 990 990 leverage machine 990 5771 Grasp the handles with an overhand grip and position your hands at shoulder level. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1856 triceps 990 990 leverage machine 990 5771 Grasp the handles with an overhand grip and position your hands at shoulder level. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1857 chest 990 990 leverage machine 990 5772 Push the handles upward until your arms are fully extended, but do not lock your elbows. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1856 triceps 990 990 leverage machine 990 5772 Push the handles upward until your arms are fully extended, but do not lock your elbows. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1857 chest 990 990 leverage machine 990 5773 Pause for a moment at the top, then slowly lower the handles back down to the starting position. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1856 triceps 990 990 leverage machine 990 5773 Pause for a moment at the top, then slowly lower the handles back down to the starting position. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1857 chest 990 990 leverage machine 990 5774 Repeat for the desired number of repetitions. 990
990 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif lever shoulder press 1856 triceps 990 990 leverage machine 990 5774 Repeat for the desired number of repetitions. 990
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1858 triceps 991 991 leverage machine 991 5775 Adjust the seat height and backrest of the leverage machine to a comfortable position. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1859 chest 991 991 leverage machine 991 5775 Adjust the seat height and backrest of the leverage machine to a comfortable position. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1858 triceps 991 991 leverage machine 991 5776 Sit on the machine with your back against the backrest and your feet flat on the floor. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1859 chest 991 991 leverage machine 991 5776 Sit on the machine with your back against the backrest and your feet flat on the floor. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1858 triceps 991 991 leverage machine 991 5777 Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1859 chest 991 991 leverage machine 991 5777 Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1858 triceps 991 991 leverage machine 991 5778 Push the handles upward and forward until your arms are fully extended, but not locked. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1859 chest 991 991 leverage machine 991 5778 Push the handles upward and forward until your arms are fully extended, but not locked. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1858 triceps 991 991 leverage machine 991 5779 Pause for a moment at the top, then slowly lower the handles back down to the starting position. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1859 chest 991 991 leverage machine 991 5779 Pause for a moment at the top, then slowly lower the handles back down to the starting position. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1858 triceps 991 991 leverage machine 991 5780 Repeat for the desired number of repetitions. 991
991 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif lever shoulder press v. 2 1859 chest 991 991 leverage machine 991 5780 Repeat for the desired number of repetitions. 991
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1860 triceps 992 992 leverage machine 992 5781 Adjust the seat height and backrest of the leverage machine to a comfortable position. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1861 chest 992 992 leverage machine 992 5781 Adjust the seat height and backrest of the leverage machine to a comfortable position. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1860 triceps 992 992 leverage machine 992 5782 Sit on the machine with your back against the backrest and your feet flat on the floor. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1861 chest 992 992 leverage machine 992 5782 Sit on the machine with your back against the backrest and your feet flat on the floor. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1860 triceps 992 992 leverage machine 992 5783 Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1861 chest 992 992 leverage machine 992 5783 Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1860 triceps 992 992 leverage machine 992 5784 Push the handles upward and forward until your arms are fully extended, but not locked. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1861 chest 992 992 leverage machine 992 5784 Push the handles upward and forward until your arms are fully extended, but not locked. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1860 triceps 992 992 leverage machine 992 5785 Pause for a moment at the top, then slowly lower the handles back down to the starting position. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1861 chest 992 992 leverage machine 992 5785 Pause for a moment at the top, then slowly lower the handles back down to the starting position. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1860 triceps 992 992 leverage machine 992 5786 Repeat for the desired number of repetitions. 992
992 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif lever shoulder press v. 3 1861 chest 992 992 leverage machine 992 5786 Repeat for the desired number of repetitions. 992
993 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif lever shrug 1862 shoulders 993 993 leverage machine 993 5787 Adjust the seat height and position yourself on the leverage machine with your back against the pad. 993
993 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif lever shrug 1862 shoulders 993 993 leverage machine 993 5788 Grasp the handles with an overhand grip and keep your arms straight. 993
993 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif lever shrug 1862 shoulders 993 993 leverage machine 993 5789 Keeping your back straight, lift your shoulders up towards your ears as high as possible. 993
993 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif lever shrug 1862 shoulders 993 993 leverage machine 993 5790 Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. 993
993 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif lever shrug 1862 shoulders 993 993 leverage machine 993 5791 Repeat for the desired number of repetitions. 993
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1864 ankle stabilizers 994 994 leverage machine 994 5792 Adjust the machine to your height and stand with your feet shoulder-width apart. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1863 soleus 994 994 leverage machine 994 5792 Adjust the machine to your height and stand with your feet shoulder-width apart. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1864 ankle stabilizers 994 994 leverage machine 994 5793 Place your shoulders under the pads and hold onto the handles for stability. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1863 soleus 994 994 leverage machine 994 5793 Place your shoulders under the pads and hold onto the handles for stability. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1864 ankle stabilizers 994 994 leverage machine 994 5794 Raise your heels as high as possible by extending your ankles. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1863 soleus 994 994 leverage machine 994 5794 Raise your heels as high as possible by extending your ankles. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1864 ankle stabilizers 994 994 leverage machine 994 5795 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1863 soleus 994 994 leverage machine 994 5795 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1864 ankle stabilizers 994 994 leverage machine 994 5796 Repeat for the desired number of repetitions. 994
994 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif lever standing calf raise 1863 soleus 994 994 leverage machine 994 5796 Repeat for the desired number of repetitions. 994
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1866 triceps 995 995 leverage machine 995 5797 Adjust the seat height and position yourself on the machine with your feet flat on the ground. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1865 shoulders 995 995 leverage machine 995 5797 Adjust the seat height and position yourself on the machine with your feet flat on the ground. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1866 triceps 995 995 leverage machine 995 5798 Grasp the handles with an overhand grip and position your hands at chest level. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1865 shoulders 995 995 leverage machine 995 5798 Grasp the handles with an overhand grip and position your hands at chest level. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1866 triceps 995 995 leverage machine 995 5799 Push the handles forward until your arms are fully extended, keeping your elbows slightly bent. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1865 shoulders 995 995 leverage machine 995 5799 Push the handles forward until your arms are fully extended, keeping your elbows slightly bent. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1866 triceps 995 995 leverage machine 995 5800 Pause for a moment, then slowly bring the handles back towards your chest, maintaining control throughout the movement. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1865 shoulders 995 995 leverage machine 995 5800 Pause for a moment, then slowly bring the handles back towards your chest, maintaining control throughout the movement. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1866 triceps 995 995 leverage machine 995 5801 Repeat for the desired number of repetitions. 995
995 chest C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif lever standing chest press 1865 shoulders 995 995 leverage machine 995 5801 Repeat for the desired number of repetitions. 995
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1867 biceps 996 996 leverage machine 996 5802 Adjust the seat height and footplate position to ensure proper alignment. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1868 forearms 996 996 leverage machine 996 5802 Adjust the seat height and footplate position to ensure proper alignment. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1867 biceps 996 996 leverage machine 996 5803 Sit on the machine with your chest against the pad and your feet flat on the footplate. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1868 forearms 996 996 leverage machine 996 5803 Sit on the machine with your chest against the pad and your feet flat on the footplate. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1867 biceps 996 996 leverage machine 996 5804 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1868 forearms 996 996 leverage machine 996 5804 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1867 biceps 996 996 leverage machine 996 5805 Keep your back straight and engage your core. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1868 forearms 996 996 leverage machine 996 5805 Keep your back straight and engage your core. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1867 biceps 996 996 leverage machine 996 5806 Pull the handles towards your torso, squeezing your shoulder blades together. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1868 forearms 996 996 leverage machine 996 5806 Pull the handles towards your torso, squeezing your shoulder blades together. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1867 biceps 996 996 leverage machine 996 5807 Pause for a moment at the peak contraction, then slowly release the handles back to the starting position. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1868 forearms 996 996 leverage machine 996 5807 Pause for a moment at the peak contraction, then slowly release the handles back to the starting position. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1867 biceps 996 996 leverage machine 996 5808 Repeat for the desired number of repetitions. 996
996 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif lever t bar row 1868 forearms 996 996 leverage machine 996 5808 Repeat for the desired number of repetitions. 996
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1869 biceps 997 997 leverage machine 997 5809 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1870 forearms 997 997 leverage machine 997 5809 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1869 biceps 997 997 leverage machine 997 5810 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1870 forearms 997 997 leverage machine 997 5810 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1869 biceps 997 997 leverage machine 997 5811 Keep your back straight and engage your core. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1870 forearms 997 997 leverage machine 997 5811 Keep your back straight and engage your core. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1869 biceps 997 997 leverage machine 997 5812 Pull the handles towards your chest, squeezing your shoulder blades together. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1870 forearms 997 997 leverage machine 997 5812 Pull the handles towards your chest, squeezing your shoulder blades together. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1869 biceps 997 997 leverage machine 997 5813 Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1870 forearms 997 997 leverage machine 997 5813 Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1869 biceps 997 997 leverage machine 997 5814 Repeat for the desired number of repetitions. 997
997 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif lever t-bar reverse grip row 1870 forearms 997 997 leverage machine 997 5814 Repeat for the desired number of repetitions. 997
998 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif lever triceps extension 1871 shoulders 998 998 leverage machine 998 5815 Adjust the seat height and position yourself on the machine with your back against the pad. 998
998 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif lever triceps extension 1871 shoulders 998 998 leverage machine 998 5816 Grasp the handles with an overhand grip and fully extend your arms in front of you. 998
998 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif lever triceps extension 1871 shoulders 998 998 leverage machine 998 5817 Keeping your upper arms stationary, slowly lower the handles towards your forehead by bending your elbows. 998
998 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif lever triceps extension 1871 shoulders 998 998 leverage machine 998 5818 Pause for a moment at the bottom, then push the handles back up to the starting position by extending your arms. 998
998 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif lever triceps extension 1871 shoulders 998 998 leverage machine 998 5819 Repeat for the desired number of repetitions. 998
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1872 biceps 999 999 leverage machine 999 5820 Adjust the seat height and position yourself facing the machine. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1873 forearms 999 999 leverage machine 999 5820 Adjust the seat height and position yourself facing the machine. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1872 biceps 999 999 leverage machine 999 5821 Grasp the handles with an overhand grip and keep your back straight. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1873 forearms 999 999 leverage machine 999 5821 Grasp the handles with an overhand grip and keep your back straight. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1872 biceps 999 999 leverage machine 999 5822 Pull the handles towards your body, squeezing your shoulder blades together. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1873 forearms 999 999 leverage machine 999 5822 Pull the handles towards your body, squeezing your shoulder blades together. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1872 biceps 999 999 leverage machine 999 5823 Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1873 forearms 999 999 leverage machine 999 5823 Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1872 biceps 999 999 leverage machine 999 5824 Repeat for the desired number of repetitions. 999
999 back C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif lever unilateral row 1873 forearms 999 999 leverage machine 999 5824 Repeat for the desired number of repetitions. 999
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1875 biceps 1000 1000 rope 1000 5825 Attach the rope to a high anchor point. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1876 forearms 1000 1000 rope 1000 5825 Attach the rope to a high anchor point. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1874 shoulders 1000 1000 rope 1000 5825 Attach the rope to a high anchor point. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1875 biceps 1000 1000 rope 1000 5826 Stand facing away from the anchor point with your feet shoulder-width apart. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1876 forearms 1000 1000 rope 1000 5826 Stand facing away from the anchor point with your feet shoulder-width apart. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1874 shoulders 1000 1000 rope 1000 5826 Stand facing away from the anchor point with your feet shoulder-width apart. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1875 biceps 1000 1000 rope 1000 5827 Grasp the rope with an overhand grip, palms facing down. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1876 forearms 1000 1000 rope 1000 5827 Grasp the rope with an overhand grip, palms facing down. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1874 shoulders 1000 1000 rope 1000 5827 Grasp the rope with an overhand grip, palms facing down. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1875 biceps 1000 1000 rope 1000 5828 Lean forward slightly, keeping your back straight and core engaged. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1876 forearms 1000 1000 rope 1000 5828 Lean forward slightly, keeping your back straight and core engaged. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1874 shoulders 1000 1000 rope 1000 5828 Lean forward slightly, keeping your back straight and core engaged. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1875 biceps 1000 1000 rope 1000 5829 Pull the rope towards your body, squeezing your shoulder blades together. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1876 forearms 1000 1000 rope 1000 5829 Pull the rope towards your body, squeezing your shoulder blades together. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1874 shoulders 1000 1000 rope 1000 5829 Pull the rope towards your body, squeezing your shoulder blades together. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1875 biceps 1000 1000 rope 1000 5830 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1876 forearms 1000 1000 rope 1000 5830 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1874 shoulders 1000 1000 rope 1000 5830 Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1875 biceps 1000 1000 rope 1000 5831 Repeat for the desired number of repetitions. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1876 forearms 1000 1000 rope 1000 5831 Repeat for the desired number of repetitions. 1000
1000 back C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif london bridge 1874 shoulders 1000 1000 rope 1000 5831 Repeat for the desired number of repetitions. 1000
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1878 core 1001 1001 body weight 1001 5832 Lie flat on your back with your knees bent and feet flat on the ground. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1877 hamstrings 1001 1001 body weight 1001 5832 Lie flat on your back with your knees bent and feet flat on the ground. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1878 core 1001 1001 body weight 1001 5833 Place your arms by your sides, palms facing down. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1877 hamstrings 1001 1001 body weight 1001 5833 Place your arms by your sides, palms facing down. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1878 core 1001 1001 body weight 1001 5834 Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1877 hamstrings 1001 1001 body weight 1001 5834 Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1878 core 1001 1001 body weight 1001 5835 Pause for a moment at the top, squeezing your glutes. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1877 hamstrings 1001 1001 body weight 1001 5835 Pause for a moment at the top, squeezing your glutes. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1878 core 1001 1001 body weight 1001 5836 Slowly lower your hips back down to the starting position. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1877 hamstrings 1001 1001 body weight 1001 5836 Slowly lower your hips back down to the starting position. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1878 core 1001 1001 body weight 1001 5837 Repeat for the desired number of repetitions. 1001
1001 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif low glute bridge on floor 1877 hamstrings 1001 1001 body weight 1001 5837 Repeat for the desired number of repetitions. 1001
1002 back C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif lower back curl 1879 glutes 1002 1002 body weight 1002 5838 Lie flat on your stomach with your legs extended and your arms by your sides. 1002
1002 back C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif lower back curl 1880 hamstrings 1002 1002 body weight 1002 5838 Lie flat on your stomach with your legs extended and your arms by your sides. 1002
1002 back C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif lower back curl 1879 glutes 1002 1002 body weight 1002 5839 Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards. 1002
1002 back C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif lower back curl 1880 hamstrings 1002 1002 body weight 1002 5839 Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards. 1002
1002 back C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif lower back curl 1879 glutes 1002 1002 body weight 1002 5840 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1002
1002 back C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif lower back curl 1880 hamstrings 1002 1002 body weight 1002 5840 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1002
1002 back C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif lower back curl 1879 glutes 1002 1002 body weight 1002 5841 Repeat for the desired number of repetitions. 1002
1002 back C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif lower back curl 1880 hamstrings 1002 1002 body weight 1002 5841 Repeat for the desired number of repetitions. 1002
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1881 quadriceps 1003 1003 body weight 1003 5842 Start by standing with your feet shoulder-width apart. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1882 hamstrings 1003 1003 body weight 1003 5842 Start by standing with your feet shoulder-width apart. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1883 calves 1003 1003 body weight 1003 5842 Start by standing with your feet shoulder-width apart. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1881 quadriceps 1003 1003 body weight 1003 5843 Take a step forward with your right foot, lowering your body into a lunge position. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1882 hamstrings 1003 1003 body weight 1003 5843 Take a step forward with your right foot, lowering your body into a lunge position. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1883 calves 1003 1003 body weight 1003 5843 Take a step forward with your right foot, lowering your body into a lunge position. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1881 quadriceps 1003 1003 body weight 1003 5844 Push off with your right foot and jump into the air, switching the position of your feet mid-air. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1882 hamstrings 1003 1003 body weight 1003 5844 Push off with your right foot and jump into the air, switching the position of your feet mid-air. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1883 calves 1003 1003 body weight 1003 5844 Push off with your right foot and jump into the air, switching the position of your feet mid-air. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1881 quadriceps 1003 1003 body weight 1003 5845 Land softly with your left foot forward and immediately lower your body into a lunge position. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1882 hamstrings 1003 1003 body weight 1003 5845 Land softly with your left foot forward and immediately lower your body into a lunge position. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1883 calves 1003 1003 body weight 1003 5845 Land softly with your left foot forward and immediately lower your body into a lunge position. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1881 quadriceps 1003 1003 body weight 1003 5846 Continue alternating between lunges and jumps for the desired number of repetitions. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1882 hamstrings 1003 1003 body weight 1003 5846 Continue alternating between lunges and jumps for the desired number of repetitions. 1003
1003 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif lunge with jump 1883 calves 1003 1003 body weight 1003 5846 Continue alternating between lunges and jumps for the desired number of repetitions. 1003
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1885 glutes 1004 1004 body weight 1004 5847 Start by standing with your feet shoulder-width apart. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1886 hamstrings 1004 1004 body weight 1004 5847 Start by standing with your feet shoulder-width apart. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1884 quadriceps 1004 1004 body weight 1004 5847 Start by standing with your feet shoulder-width apart. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1885 glutes 1004 1004 body weight 1004 5848 Take a step forward with your right foot, lowering your body into a lunge position. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1886 hamstrings 1004 1004 body weight 1004 5848 Take a step forward with your right foot, lowering your body into a lunge position. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1884 quadriceps 1004 1004 body weight 1004 5848 Take a step forward with your right foot, lowering your body into a lunge position. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1885 glutes 1004 1004 body weight 1004 5849 As you lunge, twist your torso to the right, bringing your left elbow towards your right knee. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1886 hamstrings 1004 1004 body weight 1004 5849 As you lunge, twist your torso to the right, bringing your left elbow towards your right knee. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1884 quadriceps 1004 1004 body weight 1004 5849 As you lunge, twist your torso to the right, bringing your left elbow towards your right knee. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1885 glutes 1004 1004 body weight 1004 5850 Pause for a moment, then return to the starting position. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1886 hamstrings 1004 1004 body weight 1004 5850 Pause for a moment, then return to the starting position. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1884 quadriceps 1004 1004 body weight 1004 5850 Pause for a moment, then return to the starting position. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1885 glutes 1004 1004 body weight 1004 5851 Repeat on the other side, stepping forward with your left foot and twisting your torso to the left. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1886 hamstrings 1004 1004 body weight 1004 5851 Repeat on the other side, stepping forward with your left foot and twisting your torso to the left. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1884 quadriceps 1004 1004 body weight 1004 5851 Repeat on the other side, stepping forward with your left foot and twisting your torso to the left. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1885 glutes 1004 1004 body weight 1004 5852 Continue alternating sides for the desired number of repetitions. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1886 hamstrings 1004 1004 body weight 1004 5852 Continue alternating sides for the desired number of repetitions. 1004
1004 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif lunge with twist 1884 quadriceps 1004 1004 body weight 1004 5852 Continue alternating sides for the desired number of repetitions. 1004
1005 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif lying (side) quads stretch 1887 hamstrings 1005 1005 body weight 1005 5853 Lie on your side with your legs straight. 1005
1005 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif lying (side) quads stretch 1887 hamstrings 1005 1005 body weight 1005 5854 Bend your top leg and grab your ankle or foot with your hand. 1005
1005 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif lying (side) quads stretch 1887 hamstrings 1005 1005 body weight 1005 5855 Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads. 1005
1005 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif lying (side) quads stretch 1887 hamstrings 1005 1005 body weight 1005 5856 Hold the stretch for 20-30 seconds. 1005
1005 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif lying (side) quads stretch 1887 hamstrings 1005 1005 body weight 1005 5857 Release the stretch and repeat on the other side. 1005
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1888 hip flexors 1006 1006 body weight 1006 5858 Lie flat on your back with your knees bent and feet flat on the ground. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1889 lower back 1006 1006 body weight 1006 5858 Lie flat on your back with your knees bent and feet flat on the ground. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1888 hip flexors 1006 1006 body weight 1006 5859 Place your hands behind your head with your elbows pointing outwards. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1889 lower back 1006 1006 body weight 1006 5859 Place your hands behind your head with your elbows pointing outwards. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1888 hip flexors 1006 1006 body weight 1006 5860 Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1889 lower back 1006 1006 body weight 1006 5860 Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1888 hip flexors 1006 1006 body weight 1006 5861 At the same time, extend your right leg straight out and lift it off the ground. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1889 lower back 1006 1006 body weight 1006 5861 At the same time, extend your right leg straight out and lift it off the ground. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1888 hip flexors 1006 1006 body weight 1006 5862 Pause for a moment, then return to the starting position. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1889 lower back 1006 1006 body weight 1006 5862 Pause for a moment, then return to the starting position. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1888 hip flexors 1006 1006 body weight 1006 5863 Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1889 lower back 1006 1006 body weight 1006 5863 Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1888 hip flexors 1006 1006 body weight 1006 5864 Continue alternating sides for the desired number of repetitions. 1006
1006 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif lying elbow to knee 1889 lower back 1006 1006 body weight 1006 5864 Continue alternating sides for the desired number of repetitions. 1006
1007 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif lying leg raise flat bench 1890 hip flexors 1007 1007 body weight 1007 5865 Lie flat on a flat bench with your back pressed against it. 1007
1007 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif lying leg raise flat bench 1890 hip flexors 1007 1007 body weight 1007 5866 Place your hands under your glutes for support. 1007
1007 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif lying leg raise flat bench 1890 hip flexors 1007 1007 body weight 1007 5867 Keep your legs straight and together, and lift them up towards the ceiling. 1007
1007 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif lying leg raise flat bench 1890 hip flexors 1007 1007 body weight 1007 5868 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1007
1007 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif lying leg raise flat bench 1890 hip flexors 1007 1007 body weight 1007 5869 Repeat for the desired number of repetitions. 1007
1008 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif lying leg-hip raise 1891 hip flexors 1008 1008 body weight 1008 5870 Lie flat on your back with your legs extended and your arms by your sides. 1008
1008 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif lying leg-hip raise 1891 hip flexors 1008 1008 body weight 1008 5871 Place your hands under your glutes for support. 1008
1008 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif lying leg-hip raise 1891 hip flexors 1008 1008 body weight 1008 5872 Engage your core and lift your legs off the ground, raising them towards the ceiling. 1008
1008 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif lying leg-hip raise 1891 hip flexors 1008 1008 body weight 1008 5873 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1008
1008 waist C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif lying leg-hip raise 1891 hip flexors 1008 1008 body weight 1008 5874 Repeat for the desired number of repetitions. 1008
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1892 triceps 1009 1009 leverage machine 1009 5875 Adjust the seat height and position yourself on the machine with your back flat against the pad. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1893 shoulders 1009 1009 leverage machine 1009 5875 Adjust the seat height and position yourself on the machine with your back flat against the pad. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1892 triceps 1009 1009 leverage machine 1009 5876 Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1893 shoulders 1009 1009 leverage machine 1009 5876 Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1892 triceps 1009 1009 leverage machine 1009 5877 Push the handles forward until your arms are fully extended, exhaling during the movement. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1893 shoulders 1009 1009 leverage machine 1009 5877 Push the handles forward until your arms are fully extended, exhaling during the movement. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1892 triceps 1009 1009 leverage machine 1009 5878 Pause for a moment at the end of the movement, then slowly return to the starting position, inhaling as you do so. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1893 shoulders 1009 1009 leverage machine 1009 5878 Pause for a moment at the end of the movement, then slowly return to the starting position, inhaling as you do so. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1892 triceps 1009 1009 leverage machine 1009 5879 Repeat for the desired number of repetitions. 1009
1009 chest C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif machine inner chest press 1893 shoulders 1009 1009 leverage machine 1009 5879 Repeat for the desired number of repetitions. 1009
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1895 hamstrings 1010 1010 body weight 1010 5880 Stand with your back against a wall and your feet hip-width apart. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1896 calves 1010 1010 body weight 1010 5880 Stand with your back against a wall and your feet hip-width apart. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1894 quadriceps 1010 1010 body weight 1010 5880 Stand with your back against a wall and your feet hip-width apart. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1895 hamstrings 1010 1010 body weight 1010 5881 Slowly slide your back down the wall until your knees are bent at a 90-degree angle. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1896 calves 1010 1010 body weight 1010 5881 Slowly slide your back down the wall until your knees are bent at a 90-degree angle. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1894 quadriceps 1010 1010 body weight 1010 5881 Slowly slide your back down the wall until your knees are bent at a 90-degree angle. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1895 hamstrings 1010 1010 body weight 1010 5882 Lift your right foot off the ground and bring your knee towards your chest. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1896 calves 1010 1010 body weight 1010 5882 Lift your right foot off the ground and bring your knee towards your chest. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1894 quadriceps 1010 1010 body weight 1010 5882 Lift your right foot off the ground and bring your knee towards your chest. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1895 hamstrings 1010 1010 body weight 1010 5883 Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1896 calves 1010 1010 body weight 1010 5883 Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1894 quadriceps 1010 1010 body weight 1010 5883 Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1895 hamstrings 1010 1010 body weight 1010 5884 Continue alternating between lifting your right and left foot for the desired number of repetitions. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1896 calves 1010 1010 body weight 1010 5884 Continue alternating between lifting your right and left foot for the desired number of repetitions. 1010
1010 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif march sit (wall) 1894 quadriceps 1010 1010 body weight 1010 5884 Continue alternating between lifting your right and left foot for the desired number of repetitions. 1010
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1898 core 1011 1011 medicine ball 1011 5885 Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1897 shoulders 1011 1011 medicine ball 1011 5885 Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1898 core 1011 1011 medicine ball 1011 5886 Bend your knees slightly and engage your core. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1897 shoulders 1011 1011 medicine ball 1011 5886 Bend your knees slightly and engage your core. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1898 core 1011 1011 medicine ball 1011 5887 Lower your body into a squat position, keeping your back straight and chest up. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1897 shoulders 1011 1011 medicine ball 1011 5887 Lower your body into a squat position, keeping your back straight and chest up. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1898 core 1011 1011 medicine ball 1011 5888 Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1897 shoulders 1011 1011 medicine ball 1011 5888 Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1898 core 1011 1011 medicine ball 1011 5889 Release the ball at the top of the movement and catch it on the way down. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1897 shoulders 1011 1011 medicine ball 1011 5889 Release the ball at the top of the movement and catch it on the way down. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1898 core 1011 1011 medicine ball 1011 5890 Lower your body back into the squat position and repeat for the desired number of repetitions. 1011
1011 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif medicine ball catch and overhead throw 1897 shoulders 1011 1011 medicine ball 1011 5890 Lower your body back into the squat position and repeat for the desired number of repetitions. 1011
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1899 shoulders 1012 1012 medicine ball 1012 5891 Stand with your feet shoulder-width apart, holding the medicine ball at chest level. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1900 triceps 1012 1012 medicine ball 1012 5891 Stand with your feet shoulder-width apart, holding the medicine ball at chest level. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1899 shoulders 1012 1012 medicine ball 1012 5892 Extend your arms forward, pushing the medicine ball away from your chest with force. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1900 triceps 1012 1012 medicine ball 1012 5892 Extend your arms forward, pushing the medicine ball away from your chest with force. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1899 shoulders 1012 1012 medicine ball 1012 5893 As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1900 triceps 1012 1012 medicine ball 1012 5893 As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1899 shoulders 1012 1012 medicine ball 1012 5894 Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1900 triceps 1012 1012 medicine ball 1012 5894 Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1899 shoulders 1012 1012 medicine ball 1012 5895 Continue for the desired number of repetitions. 1012
1012 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif medicine ball chest pass 1900 triceps 1012 1012 medicine ball 1012 5895 Continue for the desired number of repetitions. 1012
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1901 shoulders 1013 1013 medicine ball 1013 5896 Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1902 triceps 1013 1013 medicine ball 1013 5896 Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1901 shoulders 1013 1013 medicine ball 1013 5897 Extend your legs and position your body in a straight line. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1902 triceps 1013 1013 medicine ball 1013 5897 Extend your legs and position your body in a straight line. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1901 shoulders 1013 1013 medicine ball 1013 5898 Lower your chest towards the ground while keeping your back straight. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1902 triceps 1013 1013 medicine ball 1013 5898 Lower your chest towards the ground while keeping your back straight. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1901 shoulders 1013 1013 medicine ball 1013 5899 Push the medicine ball away from your body, extending your arm fully. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1902 triceps 1013 1013 medicine ball 1013 5899 Push the medicine ball away from your body, extending your arm fully. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1901 shoulders 1013 1013 medicine ball 1013 5900 Return to the starting position and repeat for the desired number of repetitions. 1013
1013 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif medicine ball chest push from 3 point stance 1902 triceps 1013 1013 medicine ball 1013 5900 Return to the starting position and repeat for the desired number of repetitions. 1013
1014 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif medicine ball chest push multiple response 1903 triceps 1014 1014 medicine ball 1014 5901 Stand with your feet shoulder-width apart, holding a medicine ball at chest level. 1014
1014 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif medicine ball chest push multiple response 1904 shoulders 1014 1014 medicine ball 1014 5901 Stand with your feet shoulder-width apart, holding a medicine ball at chest level. 1014
1014 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif medicine ball chest push multiple response 1903 triceps 1014 1014 medicine ball 1014 5902 Extend your arms forward, pushing the medicine ball away from your chest. 1014
1014 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif medicine ball chest push multiple response 1904 shoulders 1014 1014 medicine ball 1014 5902 Extend your arms forward, pushing the medicine ball away from your chest. 1014
1014 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif medicine ball chest push multiple response 1903 triceps 1014 1014 medicine ball 1014 5903 Pause for a moment, then slowly bring the medicine ball back to your chest. 1014
1014 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif medicine ball chest push multiple response 1904 shoulders 1014 1014 medicine ball 1014 5903 Pause for a moment, then slowly bring the medicine ball back to your chest. 1014
1014 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif medicine ball chest push multiple response 1903 triceps 1014 1014 medicine ball 1014 5904 Repeat for the desired number of repetitions. 1014
1014 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif medicine ball chest push multiple response 1904 shoulders 1014 1014 medicine ball 1014 5904 Repeat for the desired number of repetitions. 1014
1015 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif medicine ball chest push single response 1906 shoulders 1015 1015 medicine ball 1015 5905 Stand with your feet shoulder-width apart, holding the medicine ball at chest level. 1015
1015 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif medicine ball chest push single response 1905 triceps 1015 1015 medicine ball 1015 5905 Stand with your feet shoulder-width apart, holding the medicine ball at chest level. 1015
1015 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif medicine ball chest push single response 1906 shoulders 1015 1015 medicine ball 1015 5906 Extend your arms forward, pushing the medicine ball away from your chest. 1015
1015 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif medicine ball chest push single response 1905 triceps 1015 1015 medicine ball 1015 5906 Extend your arms forward, pushing the medicine ball away from your chest. 1015
1015 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif medicine ball chest push single response 1906 shoulders 1015 1015 medicine ball 1015 5907 Pause for a moment, then slowly bring the medicine ball back to your chest. 1015
1015 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif medicine ball chest push single response 1905 triceps 1015 1015 medicine ball 1015 5907 Pause for a moment, then slowly bring the medicine ball back to your chest. 1015
1015 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif medicine ball chest push single response 1906 shoulders 1015 1015 medicine ball 1015 5908 Repeat for the desired number of repetitions. 1015
1015 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif medicine ball chest push single response 1905 triceps 1015 1015 medicine ball 1015 5908 Repeat for the desired number of repetitions. 1015
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1908 shoulders 1016 1016 medicine ball 1016 5909 Stand with your feet shoulder-width apart, holding a medicine ball at chest level. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1909 core 1016 1016 medicine ball 1016 5909 Stand with your feet shoulder-width apart, holding a medicine ball at chest level. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1907 triceps 1016 1016 medicine ball 1016 5909 Stand with your feet shoulder-width apart, holding a medicine ball at chest level. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1908 shoulders 1016 1016 medicine ball 1016 5910 Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1909 core 1016 1016 medicine ball 1016 5910 Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1907 triceps 1016 1016 medicine ball 1016 5910 Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1908 shoulders 1016 1016 medicine ball 1016 5911 As you push the ball forward, release it and let it roll forward. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1909 core 1016 1016 medicine ball 1016 5911 As you push the ball forward, release it and let it roll forward. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1907 triceps 1016 1016 medicine ball 1016 5911 As you push the ball forward, release it and let it roll forward. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1908 shoulders 1016 1016 medicine ball 1016 5912 Quickly run forward and catch the ball before it hits the ground. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1909 core 1016 1016 medicine ball 1016 5912 Quickly run forward and catch the ball before it hits the ground. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1907 triceps 1016 1016 medicine ball 1016 5912 Quickly run forward and catch the ball before it hits the ground. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1908 shoulders 1016 1016 medicine ball 1016 5913 Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1909 core 1016 1016 medicine ball 1016 5913 Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1907 triceps 1016 1016 medicine ball 1016 5913 Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1908 shoulders 1016 1016 medicine ball 1016 5914 Continue alternating legs and repeating the exercise for the desired number of repetitions. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1909 core 1016 1016 medicine ball 1016 5914 Continue alternating legs and repeating the exercise for the desired number of repetitions. 1016
1016 chest C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif medicine ball chest push with run release 1907 triceps 1016 1016 medicine ball 1016 5914 Continue alternating legs and repeating the exercise for the desired number of repetitions. 1016
1017 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif medicine ball close grip push up 1911 shoulders 1017 1017 medicine ball 1017 5915 Start in a high plank position with your hands on the medicine ball, shoulder-width apart. 1017
1017 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif medicine ball close grip push up 1910 chest 1017 1017 medicine ball 1017 5915 Start in a high plank position with your hands on the medicine ball, shoulder-width apart. 1017
1017 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif medicine ball close grip push up 1911 shoulders 1017 1017 medicine ball 1017 5916 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 1017
1017 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif medicine ball close grip push up 1910 chest 1017 1017 medicine ball 1017 5916 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 1017
1017 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif medicine ball close grip push up 1911 shoulders 1017 1017 medicine ball 1017 5917 Push back up to the starting position, fully extending your arms. 1017
1017 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif medicine ball close grip push up 1910 chest 1017 1017 medicine ball 1017 5917 Push back up to the starting position, fully extending your arms. 1017
1017 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif medicine ball close grip push up 1911 shoulders 1017 1017 medicine ball 1017 5918 Repeat for the desired number of repetitions. 1017
1017 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif medicine ball close grip push up 1910 chest 1017 1017 medicine ball 1017 5918 Repeat for the desired number of repetitions. 1017
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1913 core 1018 1018 medicine ball 1018 5919 Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1912 shoulders 1018 1018 medicine ball 1018 5919 Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1913 core 1018 1018 medicine ball 1018 5920 Engage your core and keep your back straight. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1912 shoulders 1018 1018 medicine ball 1018 5920 Engage your core and keep your back straight. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1913 core 1018 1018 medicine ball 1018 5921 Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1912 shoulders 1018 1018 medicine ball 1018 5921 Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1913 core 1018 1018 medicine ball 1018 5922 As you slam the ball down, use your entire body to generate power, including your shoulders and core. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1912 shoulders 1018 1018 medicine ball 1018 5922 As you slam the ball down, use your entire body to generate power, including your shoulders and core. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1913 core 1018 1018 medicine ball 1018 5923 Catch the ball on the bounce and repeat for the desired number of repetitions. 1018
1018 back C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif medicine ball overhead slam 1912 shoulders 1018 1018 medicine ball 1018 5923 Catch the ball on the bounce and repeat for the desired number of repetitions. 1018
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1914 chest 1019 1019 medicine ball 1019 5924 Lie flat on your back on a bench with your knees bent and feet flat on the ground. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1915 shoulders 1019 1019 medicine ball 1019 5924 Lie flat on your back on a bench with your knees bent and feet flat on the ground. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1914 chest 1019 1019 medicine ball 1019 5925 Hold the medicine ball with both hands, extending your arms straight up above your chest. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1915 shoulders 1019 1019 medicine ball 1019 5925 Hold the medicine ball with both hands, extending your arms straight up above your chest. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1914 chest 1019 1019 medicine ball 1019 5926 Lower the medicine ball towards your chest, keeping your elbows close to your body. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1915 shoulders 1019 1019 medicine ball 1019 5926 Lower the medicine ball towards your chest, keeping your elbows close to your body. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1914 chest 1019 1019 medicine ball 1019 5927 Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1915 shoulders 1019 1019 medicine ball 1019 5927 Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1914 chest 1019 1019 medicine ball 1019 5928 Catch the medicine ball and repeat for the desired number of repetitions. 1019
1019 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif medicine ball supine chest throw 1915 shoulders 1019 1019 medicine ball 1019 5928 Catch the medicine ball and repeat for the desired number of repetitions. 1019
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1916 biceps 1020 1020 body weight 1020 5929 Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1917 forearms 1020 1020 body weight 1020 5929 Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1916 biceps 1020 1020 body weight 1020 5930 Hang from the bar with your arms fully extended and your feet off the ground. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1917 forearms 1020 1020 body weight 1020 5930 Hang from the bar with your arms fully extended and your feet off the ground. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1916 biceps 1020 1020 body weight 1020 5931 Engage your back muscles and pull your body up towards the bar, leading with your chest. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1917 forearms 1020 1020 body weight 1020 5931 Engage your back muscles and pull your body up towards the bar, leading with your chest. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1916 biceps 1020 1020 body weight 1020 5932 Continue pulling until your chin is above the bar. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1917 forearms 1020 1020 body weight 1020 5932 Continue pulling until your chin is above the bar. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1916 biceps 1020 1020 body weight 1020 5933 Pause for a moment at the top, then slowly lower your body back down to the starting position with control. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1917 forearms 1020 1020 body weight 1020 5933 Pause for a moment at the top, then slowly lower your body back down to the starting position with control. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1916 biceps 1020 1020 body weight 1020 5934 Repeat for the desired number of repetitions. 1020
1020 back C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif mixed grip chin-up 1917 forearms 1020 1020 body weight 1020 5934 Repeat for the desired number of repetitions. 1020
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1919 shoulders 1021 1021 body weight 1021 5935 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1918 triceps 1021 1021 body weight 1021 5935 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1920 core 1021 1021 body weight 1021 5935 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1919 shoulders 1021 1021 body weight 1021 5936 Lower your body towards the ground, bending your elbows and keeping your core engaged. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1918 triceps 1021 1021 body weight 1021 5936 Lower your body towards the ground, bending your elbows and keeping your core engaged. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1920 core 1021 1021 body weight 1021 5936 Lower your body towards the ground, bending your elbows and keeping your core engaged. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1919 shoulders 1021 1021 body weight 1021 5937 As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1918 triceps 1021 1021 body weight 1021 5937 As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1920 core 1021 1021 body weight 1021 5937 As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1919 shoulders 1021 1021 body weight 1021 5938 Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1918 triceps 1021 1021 body weight 1021 5938 Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1920 core 1021 1021 body weight 1021 5938 Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1919 shoulders 1021 1021 body weight 1021 5939 Repeat for the desired number of repetitions. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1918 triceps 1021 1021 body weight 1021 5939 Repeat for the desired number of repetitions. 1021
1021 chest C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif modified hindu push-up (male) 1920 core 1021 1021 body weight 1021 5939 Repeat for the desired number of repetitions. 1021
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1921 triceps 1022 1022 body weight 1022 5940 Start in a push-up position with your hands directly under your shoulders and your body in a straight line. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1923 shoulders 1022 1022 body weight 1022 5940 Start in a push-up position with your hands directly under your shoulders and your body in a straight line. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1922 chest 1022 1022 body weight 1022 5940 Start in a push-up position with your hands directly under your shoulders and your body in a straight line. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1921 triceps 1022 1022 body weight 1022 5941 Lower your body down towards the ground by bending your elbows, keeping them close to your sides. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1923 shoulders 1022 1022 body weight 1022 5941 Lower your body down towards the ground by bending your elbows, keeping them close to your sides. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1922 chest 1022 1022 body weight 1022 5941 Lower your body down towards the ground by bending your elbows, keeping them close to your sides. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1921 triceps 1022 1022 body weight 1022 5942 Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1923 shoulders 1022 1022 body weight 1022 5942 Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1922 chest 1022 1022 body weight 1022 5942 Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1921 triceps 1022 1022 body weight 1022 5943 Pause for a moment, then push through your palms to lift your forearms back up to the starting position. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1923 shoulders 1022 1022 body weight 1022 5943 Pause for a moment, then push through your palms to lift your forearms back up to the starting position. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1922 chest 1022 1022 body weight 1022 5943 Pause for a moment, then push through your palms to lift your forearms back up to the starting position. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1921 triceps 1022 1022 body weight 1022 5944 Repeat for the desired number of repetitions. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1923 shoulders 1022 1022 body weight 1022 5944 Repeat for the desired number of repetitions. 1022
1022 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif modified push up to lower arms 1922 chest 1022 1022 body weight 1022 5944 Repeat for the desired number of repetitions. 1022
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1925 quadriceps 1023 1023 body weight 1023 5945 Place a resistance band around your ankles. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1924 hamstrings 1023 1023 body weight 1023 5945 Place a resistance band around your ankles. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1925 quadriceps 1023 1023 body weight 1023 5946 Stand with your feet shoulder-width apart and slightly bend your knees. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1924 hamstrings 1023 1023 body weight 1023 5946 Stand with your feet shoulder-width apart and slightly bend your knees. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1925 quadriceps 1023 1023 body weight 1023 5947 Take a step to the side with your right foot, maintaining tension on the resistance band. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1924 hamstrings 1023 1023 body weight 1023 5947 Take a step to the side with your right foot, maintaining tension on the resistance band. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1925 quadriceps 1023 1023 body weight 1023 5948 Follow with your left foot, stepping to the side to return to the starting position. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1924 hamstrings 1023 1023 body weight 1023 5948 Follow with your left foot, stepping to the side to return to the starting position. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1925 quadriceps 1023 1023 body weight 1023 5949 Repeat for the desired number of repetitions, then switch sides. 1023
1023 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif monster walk 1924 hamstrings 1023 1023 body weight 1023 5949 Repeat for the desired number of repetitions, then switch sides. 1023
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1926 core 1024 1024 body weight 1024 5950 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1928 triceps 1024 1024 body weight 1024 5950 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1927 shoulders 1024 1024 body weight 1024 5950 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1926 core 1024 1024 body weight 1024 5951 Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1928 triceps 1024 1024 body weight 1024 5951 Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1927 shoulders 1024 1024 body weight 1024 5951 Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1926 core 1024 1024 body weight 1024 5952 Continue alternating legs in a running motion, keeping your hips low and your core engaged. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1928 triceps 1024 1024 body weight 1024 5952 Continue alternating legs in a running motion, keeping your hips low and your core engaged. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1927 shoulders 1024 1024 body weight 1024 5952 Continue alternating legs in a running motion, keeping your hips low and your core engaged. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1926 core 1024 1024 body weight 1024 5953 Maintain a steady pace and breathe evenly throughout the exercise. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1928 triceps 1024 1024 body weight 1024 5953 Maintain a steady pace and breathe evenly throughout the exercise. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1927 shoulders 1024 1024 body weight 1024 5953 Maintain a steady pace and breathe evenly throughout the exercise. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1926 core 1024 1024 body weight 1024 5954 Repeat for the desired number of repetitions. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1928 triceps 1024 1024 body weight 1024 5954 Repeat for the desired number of repetitions. 1024
1024 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif mountain climber 1927 shoulders 1024 1024 body weight 1024 5954 Repeat for the desired number of repetitions. 1024
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1929 biceps 1025 1025 body weight 1025 5955 Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1931 shoulders 1025 1025 body weight 1025 5955 Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1932 chest 1025 1025 body weight 1025 5955 Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1930 triceps 1025 1025 body weight 1025 5955 Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1929 biceps 1025 1025 body weight 1025 5956 Engage your core and pull your body up towards the bar, leading with your chest. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1931 shoulders 1025 1025 body weight 1025 5956 Engage your core and pull your body up towards the bar, leading with your chest. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1932 chest 1025 1025 body weight 1025 5956 Engage your core and pull your body up towards the bar, leading with your chest. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1930 triceps 1025 1025 body weight 1025 5956 Engage your core and pull your body up towards the bar, leading with your chest. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1929 biceps 1025 1025 body weight 1025 5957 As you reach the top of the movement, transition your grip so that your palms are facing towards you. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1931 shoulders 1025 1025 body weight 1025 5957 As you reach the top of the movement, transition your grip so that your palms are facing towards you. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1932 chest 1025 1025 body weight 1025 5957 As you reach the top of the movement, transition your grip so that your palms are facing towards you. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1930 triceps 1025 1025 body weight 1025 5957 As you reach the top of the movement, transition your grip so that your palms are facing towards you. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1929 biceps 1025 1025 body weight 1025 5958 Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1931 shoulders 1025 1025 body weight 1025 5958 Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1932 chest 1025 1025 body weight 1025 5958 Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1930 triceps 1025 1025 body weight 1025 5958 Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1929 biceps 1025 1025 body weight 1025 5959 Reverse the movement by slowly lowering yourself back down to the starting position. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1931 shoulders 1025 1025 body weight 1025 5959 Reverse the movement by slowly lowering yourself back down to the starting position. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1932 chest 1025 1025 body weight 1025 5959 Reverse the movement by slowly lowering yourself back down to the starting position. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1930 triceps 1025 1025 body weight 1025 5959 Reverse the movement by slowly lowering yourself back down to the starting position. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1929 biceps 1025 1025 body weight 1025 5960 Repeat for the desired number of repetitions. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1931 shoulders 1025 1025 body weight 1025 5960 Repeat for the desired number of repetitions. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1932 chest 1025 1025 body weight 1025 5960 Repeat for the desired number of repetitions. 1025
1025 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif muscle up 1930 triceps 1025 1025 body weight 1025 5960 Repeat for the desired number of repetitions. 1025
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1934 triceps 1026 1026 body weight 1026 5961 Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1933 biceps 1026 1026 body weight 1026 5961 Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1935 forearms 1026 1026 body weight 1026 5961 Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1934 triceps 1026 1026 body weight 1026 5962 Engage your core and pull your body up towards the bar, leading with your chest. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1933 biceps 1026 1026 body weight 1026 5962 Engage your core and pull your body up towards the bar, leading with your chest. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1935 forearms 1026 1026 body weight 1026 5962 Engage your core and pull your body up towards the bar, leading with your chest. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1934 triceps 1026 1026 body weight 1026 5963 As you pull yourself up, lean back slightly and bring your elbows towards your sides. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1933 biceps 1026 1026 body weight 1026 5963 As you pull yourself up, lean back slightly and bring your elbows towards your sides. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1935 forearms 1026 1026 body weight 1026 5963 As you pull yourself up, lean back slightly and bring your elbows towards your sides. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1934 triceps 1026 1026 body weight 1026 5964 Continue pulling until your chest reaches the bar and your elbows are fully bent. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1933 biceps 1026 1026 body weight 1026 5964 Continue pulling until your chest reaches the bar and your elbows are fully bent. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1935 forearms 1026 1026 body weight 1026 5964 Continue pulling until your chest reaches the bar and your elbows are fully bent. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1934 triceps 1026 1026 body weight 1026 5965 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1933 biceps 1026 1026 body weight 1026 5965 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1935 forearms 1026 1026 body weight 1026 5965 Pause for a moment at the top, then slowly lower yourself back down to the starting position. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1934 triceps 1026 1026 body weight 1026 5966 Repeat for the desired number of repetitions. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1933 biceps 1026 1026 body weight 1026 5966 Repeat for the desired number of repetitions. 1026
1026 back C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif muscle-up (on vertical bar) 1935 forearms 1026 1026 body weight 1026 5966 Repeat for the desired number of repetitions. 1026
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1936 chest 1027 1027 stability ball 1027 5967 Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1937 shoulders 1027 1027 stability ball 1027 5967 Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1936 chest 1027 1027 stability ball 1027 5968 Engage your core and keep your body in a straight line from head to toe. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1937 shoulders 1027 1027 stability ball 1027 5968 Engage your core and keep your body in a straight line from head to toe. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1936 chest 1027 1027 stability ball 1027 5969 Lower your chest towards the ball by bending your elbows, keeping them close to your body. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1937 shoulders 1027 1027 stability ball 1027 5969 Lower your chest towards the ball by bending your elbows, keeping them close to your body. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1936 chest 1027 1027 stability ball 1027 5970 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1937 shoulders 1027 1027 stability ball 1027 5970 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1936 chest 1027 1027 stability ball 1027 5971 Repeat for the desired number of repetitions. 1027
1027 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif narrow push-up on exercise ball 1937 shoulders 1027 1027 stability ball 1027 5971 Repeat for the desired number of repetitions. 1027
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1939 sternocleidomastoid 1028 1028 body weight 1028 5972 Stand or sit up straight with your shoulders relaxed. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1938 trapezius 1028 1028 body weight 1028 5972 Stand or sit up straight with your shoulders relaxed. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1939 sternocleidomastoid 1028 1028 body weight 1028 5973 Tilt your head to one side, bringing your ear towards your shoulder. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1938 trapezius 1028 1028 body weight 1028 5973 Tilt your head to one side, bringing your ear towards your shoulder. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1939 sternocleidomastoid 1028 1028 body weight 1028 5974 Hold the stretch for 15-30 seconds. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1938 trapezius 1028 1028 body weight 1028 5974 Hold the stretch for 15-30 seconds. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1939 sternocleidomastoid 1028 1028 body weight 1028 5975 Repeat on the other side. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1938 trapezius 1028 1028 body weight 1028 5975 Repeat on the other side. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1939 sternocleidomastoid 1028 1028 body weight 1028 5976 Perform 2-4 sets on each side. 1028
1028 neck C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif neck side stretch 1938 trapezius 1028 1028 body weight 1028 5976 Perform 2-4 sets on each side. 1028
1029 waist C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif negative crunch 1940 hip flexors 1029 1029 body weight 1029 5977 Lie flat on your back with your knees bent and feet flat on the ground. 1029
1029 waist C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif negative crunch 1940 hip flexors 1029 1029 body weight 1029 5978 Place your hands behind your head with your elbows pointing outwards. 1029
1029 waist C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif negative crunch 1940 hip flexors 1029 1029 body weight 1029 5979 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 1029
1029 waist C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif negative crunch 1940 hip flexors 1029 1029 body weight 1029 5980 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1029
1029 waist C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif negative crunch 1940 hip flexors 1029 1029 body weight 1029 5981 Repeat for the desired number of repetitions. 1029
1030 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif oblique crunch v. 2 1941 obliques 1030 1030 body weight 1030 5982 Lie on your back with your knees bent and feet flat on the ground. 1030
1030 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif oblique crunch v. 2 1941 obliques 1030 1030 body weight 1030 5983 Place your hands behind your head or cross them over your chest. 1030
1030 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif oblique crunch v. 2 1941 obliques 1030 1030 body weight 1030 5984 Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side. 1030
1030 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif oblique crunch v. 2 1941 obliques 1030 1030 body weight 1030 5985 Pause for a moment, then lower your shoulder blades back down to the starting position. 1030
1030 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif oblique crunch v. 2 1941 obliques 1030 1030 body weight 1030 5986 Repeat on the other side. 1030
1030 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif oblique crunch v. 2 1941 obliques 1030 1030 body weight 1030 5987 Continue alternating sides for the desired number of repetitions. 1030
1031 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif oblique crunches floor 1942 obliques 1031 1031 body weight 1031 5988 Lie on your back with your knees bent and feet flat on the floor. 1031
1031 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif oblique crunches floor 1942 obliques 1031 1031 body weight 1031 5989 Place your hands behind your head or cross them over your chest. 1031
1031 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif oblique crunches floor 1942 obliques 1031 1031 body weight 1031 5990 Engage your abs and lift your shoulder blades off the floor, rotating your torso to one side. 1031
1031 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif oblique crunches floor 1942 obliques 1031 1031 body weight 1031 5991 Pause for a moment, then lower your shoulder blades back down to the floor. 1031
1031 waist C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif oblique crunches floor 1942 obliques 1031 1031 body weight 1031 5992 Repeat on the other side, alternating sides with each repetition. 1031
1032 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif olympic barbell hammer curl 1943 forearms 1032 1032 olympic barbell 1032 5993 Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip. 1032
1032 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif olympic barbell hammer curl 1943 forearms 1032 1032 olympic barbell 1032 5994 Let the barbell hang at arm's length in front of your thighs, with your palms facing your body. 1032
1032 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif olympic barbell hammer curl 1943 forearms 1032 1032 olympic barbell 1032 5995 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. 1032
1032 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif olympic barbell hammer curl 1943 forearms 1032 1032 olympic barbell 1032 5996 Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. 1032
1032 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif olympic barbell hammer curl 1943 forearms 1032 1032 olympic barbell 1032 5997 Hold the contracted position for a brief pause as you squeeze your biceps. 1032
1032 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif olympic barbell hammer curl 1943 forearms 1032 1032 olympic barbell 1032 5998 Inhale and slowly begin to lower the barbell back to the starting position. 1032
1032 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif olympic barbell hammer curl 1943 forearms 1032 1032 olympic barbell 1032 5999 Repeat for the desired number of repetitions. 1032
1033 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif olympic barbell triceps extension 1944 shoulders 1033 1033 olympic barbell 1033 6000 Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip. 1033
1033 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif olympic barbell triceps extension 1944 shoulders 1033 1033 olympic barbell 1033 6001 Raise the barbell above your head, fully extending your arms. 1033
1033 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif olympic barbell triceps extension 1944 shoulders 1033 1033 olympic barbell 1033 6002 Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows. 1033
1033 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif olympic barbell triceps extension 1944 shoulders 1033 1033 olympic barbell 1033 6003 Pause for a moment, then extend your arms back to the starting position. 1033
1033 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif olympic barbell triceps extension 1944 shoulders 1033 1033 olympic barbell 1033 6004 Repeat for the desired number of repetitions. 1033
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1945 shoulders 1034 1034 body weight 1034 6005 Stand facing a wall with your feet shoulder-width apart. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1946 triceps 1034 1034 body weight 1034 6005 Stand facing a wall with your feet shoulder-width apart. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1945 shoulders 1034 1034 body weight 1034 6006 Extend one arm straight out in front of you and place your palm against the wall. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1946 triceps 1034 1034 body weight 1034 6006 Extend one arm straight out in front of you and place your palm against the wall. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1945 shoulders 1034 1034 body weight 1034 6007 Engage your core and lean your body forward, keeping your arm straight and your back flat. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1946 triceps 1034 1034 body weight 1034 6007 Engage your core and lean your body forward, keeping your arm straight and your back flat. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1945 shoulders 1034 1034 body weight 1034 6008 Slowly push against the wall with your palm, activating your lat muscles. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1946 triceps 1034 1034 body weight 1034 6008 Slowly push against the wall with your palm, activating your lat muscles. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1945 shoulders 1034 1034 body weight 1034 6009 Hold the position for a few seconds, then release and repeat with the other arm. 1034
1034 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif one arm against wall 1946 triceps 1034 1034 body weight 1034 6009 Hold the position for a few seconds, then release and repeat with the other arm. 1034
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1947 biceps 1035 1035 body weight 1035 6010 Stand facing a pull-up bar with your feet shoulder-width apart. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1948 forearms 1035 1035 body weight 1035 6010 Stand facing a pull-up bar with your feet shoulder-width apart. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1947 biceps 1035 1035 body weight 1035 6011 Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1948 forearms 1035 1035 body weight 1035 6011 Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1947 biceps 1035 1035 body weight 1035 6012 Hang from the bar with your arm fully extended, keeping your body straight and your core engaged. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1948 forearms 1035 1035 body weight 1035 6012 Hang from the bar with your arm fully extended, keeping your body straight and your core engaged. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1947 biceps 1035 1035 body weight 1035 6013 Pull yourself up towards the bar by bending your elbow and squeezing your back muscles. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1948 forearms 1035 1035 body weight 1035 6013 Pull yourself up towards the bar by bending your elbow and squeezing your back muscles. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1947 biceps 1035 1035 body weight 1035 6014 Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1948 forearms 1035 1035 body weight 1035 6014 Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1947 biceps 1035 1035 body weight 1035 6015 Repeat for the desired number of repetitions, then switch arms and repeat. 1035
1035 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif one arm chin-up 1948 forearms 1035 1035 body weight 1035 6015 Repeat for the desired number of repetitions, then switch arms and repeat. 1035
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1950 shoulders 1036 1036 body weight 1036 6016 Stand facing away from a bench or chair, with your feet shoulder-width apart. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1949 chest 1036 1036 body weight 1036 6016 Stand facing away from a bench or chair, with your feet shoulder-width apart. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1950 shoulders 1036 1036 body weight 1036 6017 Place one hand on the bench or chair behind you, fingers pointing towards your body. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1949 chest 1036 1036 body weight 1036 6017 Place one hand on the bench or chair behind you, fingers pointing towards your body. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1950 shoulders 1036 1036 body weight 1036 6018 Extend your legs out in front of you, keeping your heels on the ground. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1949 chest 1036 1036 body weight 1036 6018 Extend your legs out in front of you, keeping your heels on the ground. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1950 shoulders 1036 1036 body weight 1036 6019 Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1949 chest 1036 1036 body weight 1036 6019 Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1950 shoulders 1036 1036 body weight 1036 6020 Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1949 chest 1036 1036 body weight 1036 6020 Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1950 shoulders 1036 1036 body weight 1036 6021 Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. 1036
1036 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif one arm dip 1949 chest 1036 1036 body weight 1036 6021 Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. 1036
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1952 back 1037 1037 medicine ball 1037 6022 Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1951 shoulders 1037 1037 medicine ball 1037 6022 Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1952 back 1037 1037 medicine ball 1037 6023 Bend your knees slightly and engage your core. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1951 shoulders 1037 1037 medicine ball 1037 6023 Bend your knees slightly and engage your core. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1952 back 1037 1037 medicine ball 1037 6024 Raise the medicine ball above your head, fully extending your arm. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1951 shoulders 1037 1037 medicine ball 1037 6024 Raise the medicine ball above your head, fully extending your arm. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1952 back 1037 1037 medicine ball 1037 6025 Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1951 shoulders 1037 1037 medicine ball 1037 6025 Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1952 back 1037 1037 medicine ball 1037 6026 Catch the medicine ball on the bounce and repeat for the desired number of repetitions. 1037
1037 waist C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif one arm slam (with medicine ball) 1951 shoulders 1037 1037 medicine ball 1037 6026 Catch the medicine ball on the bounce and repeat for the desired number of repetitions. 1037
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1953 biceps 1038 1038 body weight 1038 6027 Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1954 forearms 1038 1038 body weight 1038 6027 Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1953 biceps 1038 1038 body weight 1038 6028 Bend forward at the waist, keeping your back straight and your core engaged. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1954 forearms 1038 1038 body weight 1038 6028 Bend forward at the waist, keeping your back straight and your core engaged. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1953 biceps 1038 1038 body weight 1038 6029 Extend your arm fully, allowing the towel to hang in front of you. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1954 forearms 1038 1038 body weight 1038 6029 Extend your arm fully, allowing the towel to hang in front of you. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1953 biceps 1038 1038 body weight 1038 6030 Pull the towel towards your chest, squeezing your shoulder blades together. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1954 forearms 1038 1038 body weight 1038 6030 Pull the towel towards your chest, squeezing your shoulder blades together. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1953 biceps 1038 1038 body weight 1038 6031 Pause for a moment at the top, then slowly lower the towel back to the starting position. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1954 forearms 1038 1038 body weight 1038 6031 Pause for a moment at the top, then slowly lower the towel back to the starting position. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1953 biceps 1038 1038 body weight 1038 6032 Repeat for the desired number of repetitions, then switch arms. 1038
1038 back C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif one arm towel row 1954 forearms 1038 1038 body weight 1038 6032 Repeat for the desired number of repetitions, then switch arms. 1038
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1955 hamstrings 1039 1039 body weight 1039 6033 Stand with your feet shoulder-width apart, toes pointing forward. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1956 glutes 1039 1039 body weight 1039 6033 Stand with your feet shoulder-width apart, toes pointing forward. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1955 hamstrings 1039 1039 body weight 1039 6034 Place your hands on a stable surface for support, such as a wall or a bar. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1956 glutes 1039 1039 body weight 1039 6034 Place your hands on a stable surface for support, such as a wall or a bar. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1955 hamstrings 1039 1039 body weight 1039 6035 Lift one leg off the ground, keeping your knee slightly bent. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1956 glutes 1039 1039 body weight 1039 6035 Lift one leg off the ground, keeping your knee slightly bent. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1955 hamstrings 1039 1039 body weight 1039 6036 Raise your heel as high as possible, using your calf muscles. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1956 glutes 1039 1039 body weight 1039 6036 Raise your heel as high as possible, using your calf muscles. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1955 hamstrings 1039 1039 body weight 1039 6037 Pause for a moment at the top, then slowly lower your heel back down. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1956 glutes 1039 1039 body weight 1039 6037 Pause for a moment at the top, then slowly lower your heel back down. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1955 hamstrings 1039 1039 body weight 1039 6038 Repeat for the desired number of repetitions, then switch legs. 1039
1039 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif one leg donkey calf raise 1956 glutes 1039 1039 body weight 1039 6038 Repeat for the desired number of repetitions, then switch legs. 1039
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1957 ankles 1040 1040 body weight 1040 6039 Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1958 feet 1040 1040 body weight 1040 6039 Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1957 ankles 1040 1040 body weight 1040 6040 Lift one foot off the ground and balance on the other foot. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1958 feet 1040 1040 body weight 1040 6040 Lift one foot off the ground and balance on the other foot. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1957 ankles 1040 1040 body weight 1040 6041 Slowly raise your heel off the ground, lifting your body up onto the ball of your foot. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1958 feet 1040 1040 body weight 1040 6041 Slowly raise your heel off the ground, lifting your body up onto the ball of your foot. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1957 ankles 1040 1040 body weight 1040 6042 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1958 feet 1040 1040 body weight 1040 6042 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1957 ankles 1040 1040 body weight 1040 6043 Repeat for the desired number of repetitions, then switch legs and repeat. 1040
1040 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif one leg floor calf raise 1958 feet 1040 1040 body weight 1040 6043 Repeat for the desired number of repetitions, then switch legs and repeat. 1040
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1960 hamstrings 1041 1041 body weight 1041 6044 Stand with your feet shoulder-width apart. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1961 calves 1041 1041 body weight 1041 6044 Stand with your feet shoulder-width apart. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1959 quadriceps 1041 1041 body weight 1041 6044 Stand with your feet shoulder-width apart. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1960 hamstrings 1041 1041 body weight 1041 6045 Extend one leg forward, keeping it off the ground. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1961 calves 1041 1041 body weight 1041 6045 Extend one leg forward, keeping it off the ground. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1959 quadriceps 1041 1041 body weight 1041 6045 Extend one leg forward, keeping it off the ground. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1960 hamstrings 1041 1041 body weight 1041 6046 Bend your standing leg and lower your body down as if sitting back into a chair. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1961 calves 1041 1041 body weight 1041 6046 Bend your standing leg and lower your body down as if sitting back into a chair. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1959 quadriceps 1041 1041 body weight 1041 6046 Bend your standing leg and lower your body down as if sitting back into a chair. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1960 hamstrings 1041 1041 body weight 1041 6047 Keep your chest up and your back straight. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1961 calves 1041 1041 body weight 1041 6047 Keep your chest up and your back straight. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1959 quadriceps 1041 1041 body weight 1041 6047 Keep your chest up and your back straight. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1960 hamstrings 1041 1041 body weight 1041 6048 Push through your heel to return to the starting position. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1961 calves 1041 1041 body weight 1041 6048 Push through your heel to return to the starting position. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1959 quadriceps 1041 1041 body weight 1041 6048 Push through your heel to return to the starting position. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1960 hamstrings 1041 1041 body weight 1041 6049 Repeat with the other leg. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1961 calves 1041 1041 body weight 1041 6049 Repeat with the other leg. 1041
1041 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif one leg squat 1959 quadriceps 1041 1041 body weight 1041 6049 Repeat with the other leg. 1041
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1963 lower back 1042 1042 weighted 1042 6050 Lie flat on your back with your knees bent and feet flat on the ground. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1962 hip flexors 1042 1042 weighted 1042 6050 Lie flat on your back with your knees bent and feet flat on the ground. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1963 lower back 1042 1042 weighted 1042 6051 Place your hands behind your head with your elbows pointing outwards. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1962 hip flexors 1042 1042 weighted 1042 6051 Place your hands behind your head with your elbows pointing outwards. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1963 lower back 1042 1042 weighted 1042 6052 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1962 hip flexors 1042 1042 weighted 1042 6052 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1963 lower back 1042 1042 weighted 1042 6053 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1962 hip flexors 1042 1042 weighted 1042 6053 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1963 lower back 1042 1042 weighted 1042 6054 Repeat for the desired number of repetitions. 1042
1042 waist C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif otis up 1962 hip flexors 1042 1042 weighted 1042 6054 Repeat for the desired number of repetitions. 1042
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1964 quadriceps 1043 1043 body weight 1043 6055 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1966 calves 1043 1043 body weight 1043 6055 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1965 hamstrings 1043 1043 body weight 1043 6055 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1964 quadriceps 1043 1043 body weight 1043 6056 Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1966 calves 1043 1043 body weight 1043 6056 Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1965 hamstrings 1043 1043 body weight 1043 6056 Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1964 quadriceps 1043 1043 body weight 1043 6057 As you push back up, kick one leg out to the side, extending it fully and engaging your glutes. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1966 calves 1043 1043 body weight 1043 6057 As you push back up, kick one leg out to the side, extending it fully and engaging your glutes. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1965 hamstrings 1043 1043 body weight 1043 6057 As you push back up, kick one leg out to the side, extending it fully and engaging your glutes. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1964 quadriceps 1043 1043 body weight 1043 6058 Return your leg to the starting position and repeat the push-up, alternating legs with each repetition. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1966 calves 1043 1043 body weight 1043 6058 Return your leg to the starting position and repeat the push-up, alternating legs with each repetition. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1965 hamstrings 1043 1043 body weight 1043 6058 Return your leg to the starting position and repeat the push-up, alternating legs with each repetition. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1964 quadriceps 1043 1043 body weight 1043 6059 Continue alternating leg kicks and push-ups for the desired number of repetitions. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1966 calves 1043 1043 body weight 1043 6059 Continue alternating leg kicks and push-ups for the desired number of repetitions. 1043
1043 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif outside leg kick push-up 1965 hamstrings 1043 1043 body weight 1043 6059 Continue alternating leg kicks and push-ups for the desired number of repetitions. 1043
1044 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif overhead triceps stretch 1967 shoulders 1044 1044 body weight 1044 6060 Stand or sit upright with your feet shoulder-width apart. 1044
1044 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif overhead triceps stretch 1967 shoulders 1044 1044 body weight 1044 6061 Extend one arm overhead, bending at the elbow so that your hand reaches towards the opposite shoulder blade. 1044
1044 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif overhead triceps stretch 1967 shoulders 1044 1044 body weight 1044 6062 With your other hand, gently pull the elbow of the extended arm towards the opposite side of your head, feeling a stretch in your triceps. 1044
1044 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif overhead triceps stretch 1967 shoulders 1044 1044 body weight 1044 6063 Hold the stretch for 15-30 seconds, then release. 1044
1044 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif overhead triceps stretch 1967 shoulders 1044 1044 body weight 1044 6064 Repeat on the other side. 1044
1045 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif pelvic tilt 1968 lower back 1045 1045 body weight 1045 6065 Lie flat on your back with your knees bent and feet flat on the ground. 1045
1045 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif pelvic tilt 1968 lower back 1045 1045 body weight 1045 6066 Place your hands by your sides. 1045
1045 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif pelvic tilt 1968 lower back 1045 1045 body weight 1045 6067 Engage your abs and tilt your pelvis upward, pressing your lower back into the ground. 1045
1045 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif pelvic tilt 1968 lower back 1045 1045 body weight 1045 6068 Hold this position for a few seconds, focusing on contracting your abs. 1045
1045 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif pelvic tilt 1968 lower back 1045 1045 body weight 1045 6069 Release the tilt and return to the starting position. 1045
1045 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif pelvic tilt 1968 lower back 1045 1045 body weight 1045 6070 Repeat for the desired number of repetitions. 1045
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1970 core 1046 1046 body weight 1046 6071 Lie on your back with your knees bent and feet flat on the ground. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1969 hamstrings 1046 1046 body weight 1046 6071 Lie on your back with your knees bent and feet flat on the ground. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1970 core 1046 1046 body weight 1046 6072 Place your arms by your sides with your palms facing down. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1969 hamstrings 1046 1046 body weight 1046 6072 Place your arms by your sides with your palms facing down. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1970 core 1046 1046 body weight 1046 6073 Engage your glutes and core muscles. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1969 hamstrings 1046 1046 body weight 1046 6073 Engage your glutes and core muscles. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1970 core 1046 1046 body weight 1046 6074 Tilt your pelvis upward, lifting your hips off the ground. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1969 hamstrings 1046 1046 body weight 1046 6074 Tilt your pelvis upward, lifting your hips off the ground. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1970 core 1046 1046 body weight 1046 6075 Hold the bridge position for a few seconds. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1969 hamstrings 1046 1046 body weight 1046 6075 Hold the bridge position for a few seconds. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1970 core 1046 1046 body weight 1046 6076 Slowly lower your hips back down to the starting position. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1969 hamstrings 1046 1046 body weight 1046 6076 Slowly lower your hips back down to the starting position. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1970 core 1046 1046 body weight 1046 6077 Repeat for the desired number of repetitions. 1046
1046 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif pelvic tilt into bridge 1969 hamstrings 1046 1046 body weight 1046 6077 Repeat for the desired number of repetitions. 1046
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1971 ankles 1047 1047 rope 1047 6078 Sit on the ground with your legs extended in front of you. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1972 feet 1047 1047 rope 1047 6078 Sit on the ground with your legs extended in front of you. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1971 ankles 1047 1047 rope 1047 6079 Loop the rope around the ball of your foot and hold the ends of the rope with your hands. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1972 feet 1047 1047 rope 1047 6079 Loop the rope around the ball of your foot and hold the ends of the rope with your hands. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1971 ankles 1047 1047 rope 1047 6080 Gently pull the rope towards you, flexing your foot and stretching your calf muscles. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1972 feet 1047 1047 rope 1047 6080 Gently pull the rope towards you, flexing your foot and stretching your calf muscles. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1971 ankles 1047 1047 rope 1047 6081 Hold the stretch for 15-30 seconds. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1972 feet 1047 1047 rope 1047 6081 Hold the stretch for 15-30 seconds. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1971 ankles 1047 1047 rope 1047 6082 Release the tension on the rope and repeat the stretch on the other leg. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1972 feet 1047 1047 rope 1047 6082 Release the tension on the rope and repeat the stretch on the other leg. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1971 ankles 1047 1047 rope 1047 6083 Repeat for the desired number of repetitions. 1047
1047 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif peroneals stretch 1972 feet 1047 1047 rope 1047 6083 Repeat for the desired number of repetitions. 1047
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1973 core 1048 1048 body weight 1048 6084 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1975 triceps 1048 1048 body weight 1048 6084 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1974 shoulders 1048 1048 body weight 1048 6084 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1973 core 1048 1048 body weight 1048 6085 Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1975 triceps 1048 1048 body weight 1048 6085 Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1974 shoulders 1048 1048 body weight 1048 6085 Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1973 core 1048 1048 body weight 1048 6086 Lower your upper body towards the ground by bending your elbows, keeping them close to your body. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1975 triceps 1048 1048 body weight 1048 6086 Lower your upper body towards the ground by bending your elbows, keeping them close to your body. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1974 shoulders 1048 1048 body weight 1048 6086 Lower your upper body towards the ground by bending your elbows, keeping them close to your body. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1973 core 1048 1048 body weight 1048 6087 As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1975 triceps 1048 1048 body weight 1048 6087 As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1974 shoulders 1048 1048 body weight 1048 6087 As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1973 core 1048 1048 body weight 1048 6088 Reverse the movement by bending your elbows and lowering your chest back down towards the ground. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1975 triceps 1048 1048 body weight 1048 6088 Reverse the movement by bending your elbows and lowering your chest back down towards the ground. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1974 shoulders 1048 1048 body weight 1048 6088 Reverse the movement by bending your elbows and lowering your chest back down towards the ground. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1973 core 1048 1048 body weight 1048 6089 Push through your hands to return to the inverted V position. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1975 triceps 1048 1048 body weight 1048 6089 Push through your hands to return to the inverted V position. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1974 shoulders 1048 1048 body weight 1048 6089 Push through your hands to return to the inverted V position. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1973 core 1048 1048 body weight 1048 6090 Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1975 triceps 1048 1048 body weight 1048 6090 Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1974 shoulders 1048 1048 body weight 1048 6090 Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1973 core 1048 1048 body weight 1048 6091 Repeat for the desired number of repetitions. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1975 triceps 1048 1048 body weight 1048 6091 Repeat for the desired number of repetitions. 1048
1048 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif pike-to-cobra push-up 1974 shoulders 1048 1048 body weight 1048 6091 Repeat for the desired number of repetitions. 1048
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1976 triceps 1049 1049 body weight 1049 6092 Start in a high plank position with your hands slightly wider than shoulder-width apart. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1978 core 1049 1049 body weight 1049 6092 Start in a high plank position with your hands slightly wider than shoulder-width apart. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1977 shoulders 1049 1049 body weight 1049 6092 Start in a high plank position with your hands slightly wider than shoulder-width apart. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1976 triceps 1049 1049 body weight 1049 6093 Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1978 core 1049 1049 body weight 1049 6093 Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1977 shoulders 1049 1049 body weight 1049 6093 Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1976 triceps 1049 1049 body weight 1049 6094 Push explosively off the ground, using your chest muscles to propel your upper body off the ground. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1978 core 1049 1049 body weight 1049 6094 Push explosively off the ground, using your chest muscles to propel your upper body off the ground. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1977 shoulders 1049 1049 body weight 1049 6094 Push explosively off the ground, using your chest muscles to propel your upper body off the ground. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1976 triceps 1049 1049 body weight 1049 6095 Land softly with your hands back in the starting position. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1978 core 1049 1049 body weight 1049 6095 Land softly with your hands back in the starting position. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1977 shoulders 1049 1049 body weight 1049 6095 Land softly with your hands back in the starting position. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1976 triceps 1049 1049 body weight 1049 6096 Repeat for the desired number of repetitions. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1978 core 1049 1049 body weight 1049 6096 Repeat for the desired number of repetitions. 1049
1049 chest C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif plyo push up 1977 shoulders 1049 1049 body weight 1049 6096 Repeat for the desired number of repetitions. 1049
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1979 glutes 1050 1050 body weight 1050 6097 Stand with your feet hip-width apart and your arms by your sides. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1981 quadriceps 1050 1050 body weight 1050 6097 Stand with your feet hip-width apart and your arms by your sides. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1982 shoulders 1050 1050 body weight 1050 6097 Stand with your feet hip-width apart and your arms by your sides. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1980 hamstrings 1050 1050 body weight 1050 6097 Stand with your feet hip-width apart and your arms by your sides. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1979 glutes 1050 1050 body weight 1050 6098 Take a step back with your right foot, landing on the ball of your foot. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1981 quadriceps 1050 1050 body weight 1050 6098 Take a step back with your right foot, landing on the ball of your foot. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1982 shoulders 1050 1050 body weight 1050 6098 Take a step back with your right foot, landing on the ball of your foot. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1980 hamstrings 1050 1050 body weight 1050 6098 Take a step back with your right foot, landing on the ball of your foot. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1979 glutes 1050 1050 body weight 1050 6099 Bend your left knee and lower your body into a lunge position. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1981 quadriceps 1050 1050 body weight 1050 6099 Bend your left knee and lower your body into a lunge position. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1982 shoulders 1050 1050 body weight 1050 6099 Bend your left knee and lower your body into a lunge position. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1980 hamstrings 1050 1050 body weight 1050 6099 Bend your left knee and lower your body into a lunge position. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1979 glutes 1050 1050 body weight 1050 6100 As you lower into the lunge, simultaneously reach your arms overhead. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1981 quadriceps 1050 1050 body weight 1050 6100 As you lower into the lunge, simultaneously reach your arms overhead. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1982 shoulders 1050 1050 body weight 1050 6100 As you lower into the lunge, simultaneously reach your arms overhead. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1980 hamstrings 1050 1050 body weight 1050 6100 As you lower into the lunge, simultaneously reach your arms overhead. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1979 glutes 1050 1050 body weight 1050 6101 Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1981 quadriceps 1050 1050 body weight 1050 6101 Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1982 shoulders 1050 1050 body weight 1050 6101 Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1980 hamstrings 1050 1050 body weight 1050 6101 Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1979 glutes 1050 1050 body weight 1050 6102 Repeat the movement on the other side, stepping back with your left foot and bending your right knee. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1981 quadriceps 1050 1050 body weight 1050 6102 Repeat the movement on the other side, stepping back with your left foot and bending your right knee. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1982 shoulders 1050 1050 body weight 1050 6102 Repeat the movement on the other side, stepping back with your left foot and bending your right knee. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1980 hamstrings 1050 1050 body weight 1050 6102 Repeat the movement on the other side, stepping back with your left foot and bending your right knee. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1979 glutes 1050 1050 body weight 1050 6103 Continue alternating sides for the desired number of repetitions. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1981 quadriceps 1050 1050 body weight 1050 6103 Continue alternating sides for the desired number of repetitions. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1982 shoulders 1050 1050 body weight 1050 6103 Continue alternating sides for the desired number of repetitions. 1050
1050 waist C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif posterior step to overhead reach 1980 hamstrings 1050 1050 body weight 1050 6103 Continue alternating sides for the desired number of repetitions. 1050
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1984 quadriceps 1051 1051 rope 1051 6104 Sit on the ground with your legs extended in front of you. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1983 hamstrings 1051 1051 rope 1051 6104 Sit on the ground with your legs extended in front of you. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1984 quadriceps 1051 1051 rope 1051 6105 Loop the rope around the ball of your foot and hold the ends of the rope with your hands. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1983 hamstrings 1051 1051 rope 1051 6105 Loop the rope around the ball of your foot and hold the ends of the rope with your hands. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1984 quadriceps 1051 1051 rope 1051 6106 Gently pull the rope towards you, flexing your foot and stretching your calf muscles. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1983 hamstrings 1051 1051 rope 1051 6106 Gently pull the rope towards you, flexing your foot and stretching your calf muscles. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1984 quadriceps 1051 1051 rope 1051 6107 Hold the stretch for 20-30 seconds. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1983 hamstrings 1051 1051 rope 1051 6107 Hold the stretch for 20-30 seconds. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1984 quadriceps 1051 1051 rope 1051 6108 Release the tension on the rope and relax your foot. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1983 hamstrings 1051 1051 rope 1051 6108 Release the tension on the rope and relax your foot. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1984 quadriceps 1051 1051 rope 1051 6109 Repeat the stretch on the other leg. 1051
1051 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif posterior tibialis stretch 1983 hamstrings 1051 1051 rope 1051 6109 Repeat the stretch on the other leg. 1051
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1985 quadriceps 1052 1052 body weight 1052 6110 Stand with your feet shoulder-width apart, toes pointing slightly outward. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1986 glutes 1052 1052 body weight 1052 6110 Stand with your feet shoulder-width apart, toes pointing slightly outward. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1985 quadriceps 1052 1052 body weight 1052 6111 Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1986 glutes 1052 1052 body weight 1052 6111 Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1985 quadriceps 1052 1052 body weight 1052 6112 Keep your chest up and your back straight throughout the movement. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1986 glutes 1052 1052 body weight 1052 6112 Keep your chest up and your back straight throughout the movement. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1985 quadriceps 1052 1052 body weight 1052 6113 Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1986 glutes 1052 1052 body weight 1052 6113 Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1985 quadriceps 1052 1052 body weight 1052 6114 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1986 glutes 1052 1052 body weight 1052 6114 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1985 quadriceps 1052 1052 body weight 1052 6115 Repeat for the desired number of repetitions. 1052
1052 waist C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif potty squat 1986 glutes 1052 1052 body weight 1052 6115 Repeat for the desired number of repetitions. 1052
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1987 quadriceps 1053 1053 body weight 1053 6116 Stand with your feet shoulder-width apart, toes pointing slightly outward. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1989 calves 1053 1053 body weight 1053 6116 Stand with your feet shoulder-width apart, toes pointing slightly outward. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1988 hamstrings 1053 1053 body weight 1053 6116 Stand with your feet shoulder-width apart, toes pointing slightly outward. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1987 quadriceps 1053 1053 body weight 1053 6117 Hold onto a stable support, such as a chair or wall, for balance. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1989 calves 1053 1053 body weight 1053 6117 Hold onto a stable support, such as a chair or wall, for balance. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1988 hamstrings 1053 1053 body weight 1053 6117 Hold onto a stable support, such as a chair or wall, for balance. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1987 quadriceps 1053 1053 body weight 1053 6118 Lower your body down into a squat position by bending your knees and pushing your hips back. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1989 calves 1053 1053 body weight 1053 6118 Lower your body down into a squat position by bending your knees and pushing your hips back. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1988 hamstrings 1053 1053 body weight 1053 6118 Lower your body down into a squat position by bending your knees and pushing your hips back. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1987 quadriceps 1053 1053 body weight 1053 6119 Keep your chest up and your back straight throughout the movement. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1989 calves 1053 1053 body weight 1053 6119 Keep your chest up and your back straight throughout the movement. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1988 hamstrings 1053 1053 body weight 1053 6119 Keep your chest up and your back straight throughout the movement. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1987 quadriceps 1053 1053 body weight 1053 6120 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1989 calves 1053 1053 body weight 1053 6120 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1988 hamstrings 1053 1053 body weight 1053 6120 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1987 quadriceps 1053 1053 body weight 1053 6121 Repeat for the desired number of repetitions. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1989 calves 1053 1053 body weight 1053 6121 Repeat for the desired number of repetitions. 1053
1053 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif potty squat with support 1988 hamstrings 1053 1053 body weight 1053 6121 Repeat for the desired number of repetitions. 1053
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1990 glutes 1054 1054 barbell 1054 6122 Start with the barbell on the ground in front of you, with your feet shoulder-width apart. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1991 quadriceps 1054 1054 barbell 1054 6122 Start with the barbell on the ground in front of you, with your feet shoulder-width apart. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1992 calves 1054 1054 barbell 1054 6122 Start with the barbell on the ground in front of you, with your feet shoulder-width apart. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1990 glutes 1054 1054 barbell 1054 6123 Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1991 quadriceps 1054 1054 barbell 1054 6123 Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1992 calves 1054 1054 barbell 1054 6123 Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1990 glutes 1054 1054 barbell 1054 6124 Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1991 quadriceps 1054 1054 barbell 1054 6124 Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1992 calves 1054 1054 barbell 1054 6124 Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1990 glutes 1054 1054 barbell 1054 6125 As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1991 quadriceps 1054 1054 barbell 1054 6125 As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1992 calves 1054 1054 barbell 1054 6125 As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1990 glutes 1054 1054 barbell 1054 6126 As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1991 quadriceps 1054 1054 barbell 1054 6126 As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1992 calves 1054 1054 barbell 1054 6126 As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1990 glutes 1054 1054 barbell 1054 6127 Stand up with the barbell, fully extending your hips and knees. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1991 quadriceps 1054 1054 barbell 1054 6127 Stand up with the barbell, fully extending your hips and knees. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1992 calves 1054 1054 barbell 1054 6127 Stand up with the barbell, fully extending your hips and knees. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1990 glutes 1054 1054 barbell 1054 6128 Lower the barbell back down to the starting position, keeping control of the weight throughout the movement. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1991 quadriceps 1054 1054 barbell 1054 6128 Lower the barbell back down to the starting position, keeping control of the weight throughout the movement. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1992 calves 1054 1054 barbell 1054 6128 Lower the barbell back down to the starting position, keeping control of the weight throughout the movement. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1990 glutes 1054 1054 barbell 1054 6129 Repeat for the desired number of repetitions. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1991 quadriceps 1054 1054 barbell 1054 6129 Repeat for the desired number of repetitions. 1054
1054 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif power clean 1992 calves 1054 1054 barbell 1054 6129 Repeat for the desired number of repetitions. 1054
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1993 shoulders 1055 1055 body weight 1055 6130 Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1995 glutes 1055 1055 body weight 1055 6130 Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1994 triceps 1055 1055 body weight 1055 6130 Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1993 shoulders 1055 1055 body weight 1055 6131 Engage your core and squeeze your glutes to maintain a stable position. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1995 glutes 1055 1055 body weight 1055 6131 Engage your core and squeeze your glutes to maintain a stable position. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1994 triceps 1055 1055 body weight 1055 6131 Engage your core and squeeze your glutes to maintain a stable position. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1993 shoulders 1055 1055 body weight 1055 6132 Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1995 glutes 1055 1055 body weight 1055 6132 Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1994 triceps 1055 1055 body weight 1055 6132 Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1993 shoulders 1055 1055 body weight 1055 6133 Hold this position for the desired amount of time, keeping your core and glutes engaged. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1995 glutes 1055 1055 body weight 1055 6133 Hold this position for the desired amount of time, keeping your core and glutes engaged. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1994 triceps 1055 1055 body weight 1055 6133 Hold this position for the desired amount of time, keeping your core and glutes engaged. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1993 shoulders 1055 1055 body weight 1055 6134 To return to the starting position, push through your forearms and lift your body back up into a high plank position. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1995 glutes 1055 1055 body weight 1055 6134 To return to the starting position, push through your forearms and lift your body back up into a high plank position. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1994 triceps 1055 1055 body weight 1055 6134 To return to the starting position, push through your forearms and lift your body back up into a high plank position. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1993 shoulders 1055 1055 body weight 1055 6135 Repeat for the desired number of repetitions. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1995 glutes 1055 1055 body weight 1055 6135 Repeat for the desired number of repetitions. 1055
1055 waist C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif power point plank 1994 triceps 1055 1055 body weight 1055 6135 Repeat for the desired number of repetitions. 1055
1056 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif prisoner half sit-up (male) 1996 hip flexors 1056 1056 body weight 1056 6136 Lie flat on your back with your knees bent and feet flat on the ground. 1056
1056 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif prisoner half sit-up (male) 1996 hip flexors 1056 1056 body weight 1056 6137 Place your hands behind your head with your elbows pointing outwards. 1056
1056 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif prisoner half sit-up (male) 1996 hip flexors 1056 1056 body weight 1056 6138 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 1056
1056 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif prisoner half sit-up (male) 1996 hip flexors 1056 1056 body weight 1056 6139 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1056
1056 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif prisoner half sit-up (male) 1996 hip flexors 1056 1056 body weight 1056 6140 Repeat for the desired number of repetitions. 1056
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1997 obliques 1057 1057 stability ball 1057 6141 Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1998 lower back 1057 1057 stability ball 1057 6141 Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1997 obliques 1057 1057 stability ball 1057 6142 Place your hands behind your head or cross them over your chest. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1998 lower back 1057 1057 stability ball 1057 6142 Place your hands behind your head or cross them over your chest. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1997 obliques 1057 1057 stability ball 1057 6143 Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1998 lower back 1057 1057 stability ball 1057 6143 Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1997 obliques 1057 1057 stability ball 1057 6144 Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1998 lower back 1057 1057 stability ball 1057 6144 Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1997 obliques 1057 1057 stability ball 1057 6145 Pause for a moment, then return to the starting position. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1998 lower back 1057 1057 stability ball 1057 6145 Pause for a moment, then return to the starting position. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1997 obliques 1057 1057 stability ball 1057 6146 Repeat the rotation to the other side. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1998 lower back 1057 1057 stability ball 1057 6146 Repeat the rotation to the other side. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1997 obliques 1057 1057 stability ball 1057 6147 Continue alternating sides for the desired number of repetitions. 1057
1057 waist C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif prone twist on stability ball 1998 lower back 1057 1057 stability ball 1057 6147 Continue alternating sides for the desired number of repetitions. 1057
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 1999 biceps 1058 1058 body weight 1058 6148 Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 2000 forearms 1058 1058 body weight 1058 6148 Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 1999 biceps 1058 1058 body weight 1058 6149 Engage your core and squeeze your shoulder blades together. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 2000 forearms 1058 1058 body weight 1058 6149 Engage your core and squeeze your shoulder blades together. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 1999 biceps 1058 1058 body weight 1058 6150 Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 2000 forearms 1058 1058 body weight 1058 6150 Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 1999 biceps 1058 1058 body weight 1058 6151 Continue pulling until your chin is above the bar. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 2000 forearms 1058 1058 body weight 1058 6151 Continue pulling until your chin is above the bar. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 1999 biceps 1058 1058 body weight 1058 6152 Pause for a moment at the top, then slowly lower your body back down to the starting position with control. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 2000 forearms 1058 1058 body weight 1058 6152 Pause for a moment at the top, then slowly lower your body back down to the starting position with control. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 1999 biceps 1058 1058 body weight 1058 6153 Repeat for the desired number of repetitions. 1058
1058 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif pull up (neutral grip) 2000 forearms 1058 1058 body weight 1058 6153 Repeat for the desired number of repetitions. 1058
1059 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif pull-in (on stability ball) 2001 hip flexors 1059 1059 stability ball 1059 6154 Start by sitting on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 1059
1059 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif pull-in (on stability ball) 2001 hip flexors 1059 1059 stability ball 1059 6155 Place your hands on the sides of the stability ball for support. 1059
1059 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif pull-in (on stability ball) 2001 hip flexors 1059 1059 stability ball 1059 6156 Engage your abs and slowly roll your hips forward, bringing your knees towards your chest. 1059
1059 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif pull-in (on stability ball) 2001 hip flexors 1059 1059 stability ball 1059 6157 Pause for a moment at the top of the movement, then slowly extend your legs back to the starting position. 1059
1059 waist C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif pull-in (on stability ball) 2001 hip flexors 1059 1059 stability ball 1059 6158 Repeat for the desired number of repetitions. 1059
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2003 forearms 1060 1060 body weight 1060 6159 Hang from a pull-up bar with your palms facing away from you and your arms fully extended. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2002 biceps 1060 1060 body weight 1060 6159 Hang from a pull-up bar with your palms facing away from you and your arms fully extended. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2003 forearms 1060 1060 body weight 1060 6160 Engage your core and squeeze your shoulder blades together. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2002 biceps 1060 1060 body weight 1060 6160 Engage your core and squeeze your shoulder blades together. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2003 forearms 1060 1060 body weight 1060 6161 Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2002 biceps 1060 1060 body weight 1060 6161 Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2003 forearms 1060 1060 body weight 1060 6162 Pause at the top of the movement, then slowly lower your body back down to the starting position. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2002 biceps 1060 1060 body weight 1060 6162 Pause at the top of the movement, then slowly lower your body back down to the starting position. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2003 forearms 1060 1060 body weight 1060 6163 Repeat for the desired number of repetitions. 1060
1060 back C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif pull-up 2002 biceps 1060 1060 body weight 1060 6163 Repeat for the desired number of repetitions. 1060
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2004 triceps 1061 1061 body weight 1061 6164 Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2005 deltoids 1061 1061 body weight 1061 6164 Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2004 triceps 1061 1061 body weight 1061 6165 Lower your chest towards the ground by bending your elbows, keeping your body straight. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2005 deltoids 1061 1061 body weight 1061 6165 Lower your chest towards the ground by bending your elbows, keeping your body straight. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2004 triceps 1061 1061 body weight 1061 6166 Push through your palms to extend your arms and return to the starting position. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2005 deltoids 1061 1061 body weight 1061 6166 Push through your palms to extend your arms and return to the starting position. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2004 triceps 1061 1061 body weight 1061 6167 From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2005 deltoids 1061 1061 body weight 1061 6167 From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2004 triceps 1061 1061 body weight 1061 6168 Push through your palms to extend your arms and return to the starting position. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2005 deltoids 1061 1061 body weight 1061 6168 Push through your palms to extend your arms and return to the starting position. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2004 triceps 1061 1061 body weight 1061 6169 Repeat for the desired number of repetitions. 1061
1061 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif push and pull bodyweight 2005 deltoids 1061 1061 body weight 1061 6169 Repeat for the desired number of repetitions. 1061
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2006 quadriceps 1062 1062 body weight 1062 6170 Start in a push-up position with your hands shoulder-width apart and your body in a straight line. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2008 calves 1062 1062 body weight 1062 6170 Start in a push-up position with your hands shoulder-width apart and your body in a straight line. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2007 hamstrings 1062 1062 body weight 1062 6170 Start in a push-up position with your hands shoulder-width apart and your body in a straight line. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2006 quadriceps 1062 1062 body weight 1062 6171 Lower your chest towards the ground by bending your elbows, keeping your body straight. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2008 calves 1062 1062 body weight 1062 6171 Lower your chest towards the ground by bending your elbows, keeping your body straight. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2007 hamstrings 1062 1062 body weight 1062 6171 Lower your chest towards the ground by bending your elbows, keeping your body straight. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2006 quadriceps 1062 1062 body weight 1062 6172 Push through your hands to extend your arms and return to the starting position. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2008 calves 1062 1062 body weight 1062 6172 Push through your hands to extend your arms and return to the starting position. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2007 hamstrings 1062 1062 body weight 1062 6172 Push through your hands to extend your arms and return to the starting position. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2006 quadriceps 1062 1062 body weight 1062 6173 Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2008 calves 1062 1062 body weight 1062 6173 Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2007 hamstrings 1062 1062 body weight 1062 6173 Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2006 quadriceps 1062 1062 body weight 1062 6174 Continue alternating knees as fast as you can while maintaining good form. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2008 calves 1062 1062 body weight 1062 6174 Continue alternating knees as fast as you can while maintaining good form. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2007 hamstrings 1062 1062 body weight 1062 6174 Continue alternating knees as fast as you can while maintaining good form. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2006 quadriceps 1062 1062 body weight 1062 6175 Continue for the desired duration or number of repetitions. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2008 calves 1062 1062 body weight 1062 6175 Continue for the desired duration or number of repetitions. 1062
1062 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif push to run 2007 hamstrings 1062 1062 body weight 1062 6175 Continue for the desired duration or number of repetitions. 1062
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2009 triceps 1063 1063 bosu ball 1063 6176 Place the bosu ball on the ground with the flat side facing up. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2010 shoulders 1063 1063 bosu ball 1063 6176 Place the bosu ball on the ground with the flat side facing up. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2011 core 1063 1063 bosu ball 1063 6176 Place the bosu ball on the ground with the flat side facing up. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2009 triceps 1063 1063 bosu ball 1063 6177 Position yourself in a push-up position with your hands on the outer edges of the bosu ball. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2010 shoulders 1063 1063 bosu ball 1063 6177 Position yourself in a push-up position with your hands on the outer edges of the bosu ball. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2011 core 1063 1063 bosu ball 1063 6177 Position yourself in a push-up position with your hands on the outer edges of the bosu ball. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2009 triceps 1063 1063 bosu ball 1063 6178 Engage your core and lower your body down towards the bosu ball by bending your elbows. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2010 shoulders 1063 1063 bosu ball 1063 6178 Engage your core and lower your body down towards the bosu ball by bending your elbows. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2011 core 1063 1063 bosu ball 1063 6178 Engage your core and lower your body down towards the bosu ball by bending your elbows. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2009 triceps 1063 1063 bosu ball 1063 6179 Push yourself back up to the starting position by extending your arms. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2010 shoulders 1063 1063 bosu ball 1063 6179 Push yourself back up to the starting position by extending your arms. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2011 core 1063 1063 bosu ball 1063 6179 Push yourself back up to the starting position by extending your arms. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2009 triceps 1063 1063 bosu ball 1063 6180 Repeat for the desired number of repetitions. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2010 shoulders 1063 1063 bosu ball 1063 6180 Repeat for the desired number of repetitions. 1063
1063 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif push up on bosu ball 2011 core 1063 1063 bosu ball 1063 6180 Repeat for the desired number of repetitions. 1063
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2013 deltoids 1064 1064 body weight 1064 6181 Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2014 core 1064 1064 body weight 1064 6181 Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2012 triceps 1064 1064 body weight 1064 6181 Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2013 deltoids 1064 1064 body weight 1064 6182 Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2014 core 1064 1064 body weight 1064 6182 Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2012 triceps 1064 1064 body weight 1064 6182 Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2013 deltoids 1064 1064 body weight 1064 6183 Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2014 core 1064 1064 body weight 1064 6183 Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2012 triceps 1064 1064 body weight 1064 6183 Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2013 deltoids 1064 1064 body weight 1064 6184 Repeat for the desired number of repetitions. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2014 core 1064 1064 body weight 1064 6184 Repeat for the desired number of repetitions. 1064
1064 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif push-up 2012 triceps 1064 1064 body weight 1064 6184 Repeat for the desired number of repetitions. 1064
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2016 shoulders 1065 1065 bosu ball 1065 6185 Place the bosu ball on the ground with the flat side facing up. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2015 triceps 1065 1065 bosu ball 1065 6185 Place the bosu ball on the ground with the flat side facing up. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2017 core 1065 1065 bosu ball 1065 6185 Place the bosu ball on the ground with the flat side facing up. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2016 shoulders 1065 1065 bosu ball 1065 6186 Position yourself in a push-up position with your hands on the outer edges of the bosu ball. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2015 triceps 1065 1065 bosu ball 1065 6186 Position yourself in a push-up position with your hands on the outer edges of the bosu ball. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2017 core 1065 1065 bosu ball 1065 6186 Position yourself in a push-up position with your hands on the outer edges of the bosu ball. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2016 shoulders 1065 1065 bosu ball 1065 6187 Engage your core and lower your body down towards the bosu ball by bending your elbows. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2015 triceps 1065 1065 bosu ball 1065 6187 Engage your core and lower your body down towards the bosu ball by bending your elbows. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2017 core 1065 1065 bosu ball 1065 6187 Engage your core and lower your body down towards the bosu ball by bending your elbows. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2016 shoulders 1065 1065 bosu ball 1065 6188 Push yourself back up to the starting position by extending your arms. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2015 triceps 1065 1065 bosu ball 1065 6188 Push yourself back up to the starting position by extending your arms. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2017 core 1065 1065 bosu ball 1065 6188 Push yourself back up to the starting position by extending your arms. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2016 shoulders 1065 1065 bosu ball 1065 6189 Repeat for the desired number of repetitions. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2015 triceps 1065 1065 bosu ball 1065 6189 Repeat for the desired number of repetitions. 1065
1065 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif push-up (bosu ball) 2017 core 1065 1065 bosu ball 1065 6189 Repeat for the desired number of repetitions. 1065
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2018 triceps 1066 1066 stability ball 1066 6190 Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2020 core 1066 1066 stability ball 1066 6190 Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2019 shoulders 1066 1066 stability ball 1066 6190 Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2018 triceps 1066 1066 stability ball 1066 6191 Extend your legs straight out behind you, balancing on your toes. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2020 core 1066 1066 stability ball 1066 6191 Extend your legs straight out behind you, balancing on your toes. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2019 shoulders 1066 1066 stability ball 1066 6191 Extend your legs straight out behind you, balancing on your toes. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2018 triceps 1066 1066 stability ball 1066 6192 Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2020 core 1066 1066 stability ball 1066 6192 Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2019 shoulders 1066 1066 stability ball 1066 6192 Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2018 triceps 1066 1066 stability ball 1066 6193 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2020 core 1066 1066 stability ball 1066 6193 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2019 shoulders 1066 1066 stability ball 1066 6193 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2018 triceps 1066 1066 stability ball 1066 6194 Repeat for the desired number of repetitions. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2020 core 1066 1066 stability ball 1066 6194 Repeat for the desired number of repetitions. 1066
1066 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2019 shoulders 1066 1066 stability ball 1066 6194 Repeat for the desired number of repetitions. 1066
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2021 triceps 1067 1067 stability ball 1067 6195 Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2022 shoulders 1067 1067 stability ball 1067 6195 Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2023 core 1067 1067 stability ball 1067 6195 Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2021 triceps 1067 1067 stability ball 1067 6196 Extend your legs straight out behind you, balancing on your toes. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2022 shoulders 1067 1067 stability ball 1067 6196 Extend your legs straight out behind you, balancing on your toes. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2023 core 1067 1067 stability ball 1067 6196 Extend your legs straight out behind you, balancing on your toes. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2021 triceps 1067 1067 stability ball 1067 6197 Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2022 shoulders 1067 1067 stability ball 1067 6197 Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2023 core 1067 1067 stability ball 1067 6197 Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2021 triceps 1067 1067 stability ball 1067 6198 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2022 shoulders 1067 1067 stability ball 1067 6198 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2023 core 1067 1067 stability ball 1067 6198 Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2021 triceps 1067 1067 stability ball 1067 6199 Repeat for the desired number of repetitions. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2022 shoulders 1067 1067 stability ball 1067 6199 Repeat for the desired number of repetitions. 1067
1067 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif push-up (on stability ball) 2023 core 1067 1067 stability ball 1067 6199 Repeat for the desired number of repetitions. 1067
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2024 triceps 1068 1068 body weight 1068 6200 Stand facing a wall, about arm's length away. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2025 deltoids 1068 1068 body weight 1068 6200 Stand facing a wall, about arm's length away. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2024 triceps 1068 1068 body weight 1068 6201 Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2025 deltoids 1068 1068 body weight 1068 6201 Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2024 triceps 1068 1068 body weight 1068 6202 Step back a few feet, keeping your body straight and your feet hip-width apart. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2025 deltoids 1068 1068 body weight 1068 6202 Step back a few feet, keeping your body straight and your feet hip-width apart. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2024 triceps 1068 1068 body weight 1068 6203 Bend your elbows and lower your chest towards the wall, keeping your body in a straight line. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2025 deltoids 1068 1068 body weight 1068 6203 Bend your elbows and lower your chest towards the wall, keeping your body in a straight line. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2024 triceps 1068 1068 body weight 1068 6204 Push back up to the starting position, straightening your arms. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2025 deltoids 1068 1068 body weight 1068 6204 Push back up to the starting position, straightening your arms. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2024 triceps 1068 1068 body weight 1068 6205 Repeat for the desired number of repetitions. 1068
1068 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif push-up (wall) 2025 deltoids 1068 1068 body weight 1068 6205 Repeat for the desired number of repetitions. 1068
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2026 triceps 1069 1069 body weight 1069 6206 Stand facing a wall, about arm's length away. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2027 shoulders 1069 1069 body weight 1069 6206 Stand facing a wall, about arm's length away. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2026 triceps 1069 1069 body weight 1069 6207 Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2027 shoulders 1069 1069 body weight 1069 6207 Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2026 triceps 1069 1069 body weight 1069 6208 Step back with your feet, keeping them hip-width apart. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2027 shoulders 1069 1069 body weight 1069 6208 Step back with your feet, keeping them hip-width apart. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2026 triceps 1069 1069 body weight 1069 6209 Engage your core and keep your body in a straight line from head to heels. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2027 shoulders 1069 1069 body weight 1069 6209 Engage your core and keep your body in a straight line from head to heels. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2026 triceps 1069 1069 body weight 1069 6210 Bend your elbows and lower your chest towards the wall, keeping your body straight. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2027 shoulders 1069 1069 body weight 1069 6210 Bend your elbows and lower your chest towards the wall, keeping your body straight. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2026 triceps 1069 1069 body weight 1069 6211 Pause for a moment, then push yourself back to the starting position. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2027 shoulders 1069 1069 body weight 1069 6211 Pause for a moment, then push yourself back to the starting position. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2026 triceps 1069 1069 body weight 1069 6212 Repeat for the desired number of repetitions. 1069
1069 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif push-up (wall) v. 2 2027 shoulders 1069 1069 body weight 1069 6212 Repeat for the desired number of repetitions. 1069
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2028 chest 1070 1070 dumbbell 1070 6213 Start in a push-up position with your hands placed close together, directly under your shoulders. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2029 shoulders 1070 1070 dumbbell 1070 6213 Start in a push-up position with your hands placed close together, directly under your shoulders. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2028 chest 1070 1070 dumbbell 1070 6214 Hold a dumbbell in each hand, resting them on the ground. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2029 shoulders 1070 1070 dumbbell 1070 6214 Hold a dumbbell in each hand, resting them on the ground. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2028 chest 1070 1070 dumbbell 1070 6215 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2029 shoulders 1070 1070 dumbbell 1070 6215 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2028 chest 1070 1070 dumbbell 1070 6216 Push through your palms to extend your arms and return to the starting position. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2029 shoulders 1070 1070 dumbbell 1070 6216 Push through your palms to extend your arms and return to the starting position. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2028 chest 1070 1070 dumbbell 1070 6217 Repeat for the desired number of repetitions. 1070
1070 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif push-up close-grip off dumbbell 2029 shoulders 1070 1070 dumbbell 1070 6217 Repeat for the desired number of repetitions. 1070
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2030 quadriceps 1071 1071 body weight 1071 6218 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2031 hamstrings 1071 1071 body weight 1071 6218 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2032 calves 1071 1071 body weight 1071 6218 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2033 core 1071 1071 body weight 1071 6218 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2030 quadriceps 1071 1071 body weight 1071 6219 Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2031 hamstrings 1071 1071 body weight 1071 6219 Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2032 calves 1071 1071 body weight 1071 6219 Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2033 core 1071 1071 body weight 1071 6219 Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2030 quadriceps 1071 1071 body weight 1071 6220 As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2031 hamstrings 1071 1071 body weight 1071 6220 As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2032 calves 1071 1071 body weight 1071 6220 As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2033 core 1071 1071 body weight 1071 6220 As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2030 quadriceps 1071 1071 body weight 1071 6221 Lower your leg back down and repeat the push-up, then switch to the other leg. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2031 hamstrings 1071 1071 body weight 1071 6221 Lower your leg back down and repeat the push-up, then switch to the other leg. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2032 calves 1071 1071 body weight 1071 6221 Lower your leg back down and repeat the push-up, then switch to the other leg. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2033 core 1071 1071 body weight 1071 6221 Lower your leg back down and repeat the push-up, then switch to the other leg. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2030 quadriceps 1071 1071 body weight 1071 6222 Continue alternating leg kicks with each push-up repetition. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2031 hamstrings 1071 1071 body weight 1071 6222 Continue alternating leg kicks with each push-up repetition. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2032 calves 1071 1071 body weight 1071 6222 Continue alternating leg kicks with each push-up repetition. 1071
1071 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif push-up inside leg kick 2033 core 1071 1071 body weight 1071 6222 Continue alternating leg kicks with each push-up repetition. 1071
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2034 triceps 1072 1072 medicine ball 1072 6223 Start in a high plank position with your hands on the medicine ball, shoulder-width apart. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2035 shoulders 1072 1072 medicine ball 1072 6223 Start in a high plank position with your hands on the medicine ball, shoulder-width apart. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2036 core 1072 1072 medicine ball 1072 6223 Start in a high plank position with your hands on the medicine ball, shoulder-width apart. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2034 triceps 1072 1072 medicine ball 1072 6224 Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2035 shoulders 1072 1072 medicine ball 1072 6224 Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2036 core 1072 1072 medicine ball 1072 6224 Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2034 triceps 1072 1072 medicine ball 1072 6225 Push through your palms to extend your arms and return to the starting position. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2035 shoulders 1072 1072 medicine ball 1072 6225 Push through your palms to extend your arms and return to the starting position. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2036 core 1072 1072 medicine ball 1072 6225 Push through your palms to extend your arms and return to the starting position. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2034 triceps 1072 1072 medicine ball 1072 6226 Repeat for the desired number of repetitions. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2035 shoulders 1072 1072 medicine ball 1072 6226 Repeat for the desired number of repetitions. 1072
1072 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif push-up medicine ball 2036 core 1072 1072 medicine ball 1072 6226 Repeat for the desired number of repetitions. 1072
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2037 chest 1073 1073 body weight 1073 6227 Start in a plank position with your forearms on the ground and elbows directly below your shoulders. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2038 shoulders 1073 1073 body weight 1073 6227 Start in a plank position with your forearms on the ground and elbows directly below your shoulders. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2037 chest 1073 1073 body weight 1073 6228 Engage your core and keep your body in a straight line from head to toe. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2038 shoulders 1073 1073 body weight 1073 6228 Engage your core and keep your body in a straight line from head to toe. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2037 chest 1073 1073 body weight 1073 6229 Lower your chest towards the ground by bending your elbows, keeping them close to your body. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2038 shoulders 1073 1073 body weight 1073 6229 Lower your chest towards the ground by bending your elbows, keeping them close to your body. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2037 chest 1073 1073 body weight 1073 6230 Pause for a moment at the bottom, then push yourself back up to the starting position. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2038 shoulders 1073 1073 body weight 1073 6230 Pause for a moment at the bottom, then push yourself back up to the starting position. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2037 chest 1073 1073 body weight 1073 6231 Repeat for the desired number of repetitions. 1073
1073 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif push-up on lower arms 2038 shoulders 1073 1073 body weight 1073 6231 Repeat for the desired number of repetitions. 1073
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2039 triceps 1074 1074 body weight 1074 6232 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2040 shoulders 1074 1074 body weight 1074 6232 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2039 triceps 1074 1074 body weight 1074 6233 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2040 shoulders 1074 1074 body weight 1074 6233 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2039 triceps 1074 1074 body weight 1074 6234 Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2040 shoulders 1074 1074 body weight 1074 6234 Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2039 triceps 1074 1074 body weight 1074 6235 At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2040 shoulders 1074 1074 body weight 1074 6235 At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2039 triceps 1074 1074 body weight 1074 6236 Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2040 shoulders 1074 1074 body weight 1074 6236 Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2039 triceps 1074 1074 body weight 1074 6237 Repeat for the desired number of repetitions. 1074
1074 chest C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif push-up plus 2040 shoulders 1074 1074 body weight 1074 6237 Repeat for the desired number of repetitions. 1074
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2041 shoulders 1075 1075 body weight 1075 6238 Start in a push-up position with your hands shoulder-width apart and your body in a straight line. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2042 chest 1075 1075 body weight 1075 6238 Start in a push-up position with your hands shoulder-width apart and your body in a straight line. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2043 triceps 1075 1075 body weight 1075 6238 Start in a push-up position with your hands shoulder-width apart and your body in a straight line. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2041 shoulders 1075 1075 body weight 1075 6239 Lower your body towards the ground by bending your elbows, keeping your core engaged. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2042 chest 1075 1075 body weight 1075 6239 Lower your body towards the ground by bending your elbows, keeping your core engaged. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2043 triceps 1075 1075 body weight 1075 6239 Lower your body towards the ground by bending your elbows, keeping your core engaged. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2041 shoulders 1075 1075 body weight 1075 6240 Push back up to the starting position. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2042 chest 1075 1075 body weight 1075 6240 Push back up to the starting position. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2043 triceps 1075 1075 body weight 1075 6240 Push back up to the starting position. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2041 shoulders 1075 1075 body weight 1075 6241 Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2042 chest 1075 1075 body weight 1075 6241 Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2043 triceps 1075 1075 body weight 1075 6241 Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2041 shoulders 1075 1075 body weight 1075 6242 Hold the side plank position for a few seconds, then return to the starting position. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2042 chest 1075 1075 body weight 1075 6242 Hold the side plank position for a few seconds, then return to the starting position. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2043 triceps 1075 1075 body weight 1075 6242 Hold the side plank position for a few seconds, then return to the starting position. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2041 shoulders 1075 1075 body weight 1075 6243 Repeat the push-up and side plank on the opposite side. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2042 chest 1075 1075 body weight 1075 6243 Repeat the push-up and side plank on the opposite side. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2043 triceps 1075 1075 body weight 1075 6243 Repeat the push-up and side plank on the opposite side. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2041 shoulders 1075 1075 body weight 1075 6244 Continue alternating sides for the desired number of repetitions. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2042 chest 1075 1075 body weight 1075 6244 Continue alternating sides for the desired number of repetitions. 1075
1075 waist C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif push-up to side plank 2043 triceps 1075 1075 body weight 1075 6244 Continue alternating sides for the desired number of repetitions. 1075
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2044 hamstrings 1076 1076 body weight 1076 6245 Stand with your feet shoulder-width apart. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2045 glutes 1076 1076 body weight 1076 6245 Stand with your feet shoulder-width apart. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2044 hamstrings 1076 1076 body weight 1076 6246 Lower your body by bending your knees and pushing your hips back as if sitting on a chair. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2045 glutes 1076 1076 body weight 1076 6246 Lower your body by bending your knees and pushing your hips back as if sitting on a chair. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2044 hamstrings 1076 1076 body weight 1076 6247 Keep your chest up and your back straight. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2045 glutes 1076 1076 body weight 1076 6247 Keep your chest up and your back straight. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2044 hamstrings 1076 1076 body weight 1076 6248 Lower yourself until your thighs are parallel to the ground. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2045 glutes 1076 1076 body weight 1076 6248 Lower yourself until your thighs are parallel to the ground. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2044 hamstrings 1076 1076 body weight 1076 6249 Push through your heels to return to the starting position. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2045 glutes 1076 1076 body weight 1076 6249 Push through your heels to return to the starting position. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2044 hamstrings 1076 1076 body weight 1076 6250 Repeat for the desired number of repetitions. 1076
1076 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif quads 2045 glutes 1076 1076 body weight 1076 6250 Repeat for the desired number of repetitions. 1076
1077 waist C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif quarter sit-up 2046 hip flexors 1077 1077 body weight 1077 6251 Lie flat on your back with your knees bent and feet flat on the ground. 1077
1077 waist C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif quarter sit-up 2046 hip flexors 1077 1077 body weight 1077 6252 Place your hands behind your head with your elbows pointing outwards. 1077
1077 waist C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif quarter sit-up 2046 hip flexors 1077 1077 body weight 1077 6253 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 1077
1077 waist C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif quarter sit-up 2046 hip flexors 1077 1077 body weight 1077 6254 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1077
1077 waist C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif quarter sit-up 2046 hip flexors 1077 1077 body weight 1077 6255 Repeat for the desired number of repetitions. 1077
1078 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif quick feet v. 2 2047 calves 1078 1078 body weight 1078 6256 Stand with your feet shoulder-width apart and your arms by your sides. 1078
1078 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif quick feet v. 2 2048 hamstrings 1078 1078 body weight 1078 6256 Stand with your feet shoulder-width apart and your arms by your sides. 1078
1078 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif quick feet v. 2 2047 calves 1078 1078 body weight 1078 6257 Begin by rapidly moving your feet up and down, as if you were running in place. 1078
1078 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif quick feet v. 2 2048 hamstrings 1078 1078 body weight 1078 6257 Begin by rapidly moving your feet up and down, as if you were running in place. 1078
1078 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif quick feet v. 2 2047 calves 1078 1078 body weight 1078 6258 Keep your movements quick and light, focusing on staying on the balls of your feet. 1078
1078 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif quick feet v. 2 2048 hamstrings 1078 1078 body weight 1078 6258 Keep your movements quick and light, focusing on staying on the balls of your feet. 1078
1078 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif quick feet v. 2 2047 calves 1078 1078 body weight 1078 6259 Continue for the desired duration or number of repetitions. 1078
1078 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif quick feet v. 2 2048 hamstrings 1078 1078 body weight 1078 6259 Continue for the desired duration or number of repetitions. 1078
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2049 triceps 1079 1079 body weight 1079 6260 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2050 shoulders 1079 1079 body weight 1079 6260 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2051 core 1079 1079 body weight 1079 6260 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2049 triceps 1079 1079 body weight 1079 6261 Extend one arm straight out to the side, parallel to the ground. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2050 shoulders 1079 1079 body weight 1079 6261 Extend one arm straight out to the side, parallel to the ground. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2051 core 1079 1079 body weight 1079 6261 Extend one arm straight out to the side, parallel to the ground. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2049 triceps 1079 1079 body weight 1079 6262 Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2050 shoulders 1079 1079 body weight 1079 6262 Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2051 core 1079 1079 body weight 1079 6262 Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2049 triceps 1079 1079 body weight 1079 6263 Push back up to the starting position, using your chest muscles to lift your body. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2050 shoulders 1079 1079 body weight 1079 6263 Push back up to the starting position, using your chest muscles to lift your body. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2051 core 1079 1079 body weight 1079 6263 Push back up to the starting position, using your chest muscles to lift your body. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2049 triceps 1079 1079 body weight 1079 6264 Repeat with the other arm extended. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2050 shoulders 1079 1079 body weight 1079 6264 Repeat with the other arm extended. 1079
1079 chest C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif raise single arm push-up 2051 core 1079 1079 body weight 1079 6264 Repeat with the other arm extended. 1079
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2052 hamstrings 1080 1080 body weight 1080 6265 Lie on your back with your feet flat on the ground and your knees bent. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2053 lower back 1080 1080 body weight 1080 6265 Lie on your back with your feet flat on the ground and your knees bent. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2052 hamstrings 1080 1080 body weight 1080 6266 Place your arms by your sides with your palms facing down. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2053 lower back 1080 1080 body weight 1080 6266 Place your arms by your sides with your palms facing down. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2052 hamstrings 1080 1080 body weight 1080 6267 Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2053 lower back 1080 1080 body weight 1080 6267 Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2052 hamstrings 1080 1080 body weight 1080 6268 Hold this position for a few seconds, then slowly lower your hips back down to the starting position. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2053 lower back 1080 1080 body weight 1080 6268 Hold this position for a few seconds, then slowly lower your hips back down to the starting position. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2052 hamstrings 1080 1080 body weight 1080 6269 Repeat for the desired number of repetitions. 1080
1080 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif rear decline bridge 2053 lower back 1080 1080 body weight 1080 6269 Repeat for the desired number of repetitions. 1080
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2054 trapezius 1081 1081 body weight 1081 6270 Stand tall with your feet shoulder-width apart. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2055 rhomboids 1081 1081 body weight 1081 6270 Stand tall with your feet shoulder-width apart. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2054 trapezius 1081 1081 body weight 1081 6271 Extend your right arm across your chest, placing your left hand on your right elbow. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2055 rhomboids 1081 1081 body weight 1081 6271 Extend your right arm across your chest, placing your left hand on your right elbow. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2054 trapezius 1081 1081 body weight 1081 6272 Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2055 rhomboids 1081 1081 body weight 1081 6272 Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2054 trapezius 1081 1081 body weight 1081 6273 Hold the stretch for 15-30 seconds, then release. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2055 rhomboids 1081 1081 body weight 1081 6273 Hold the stretch for 15-30 seconds, then release. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2054 trapezius 1081 1081 body weight 1081 6274 Repeat on the other side. 1081
1081 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif rear deltoid stretch 2055 rhomboids 1081 1081 body weight 1081 6274 Repeat on the other side. 1081
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2056 biceps 1082 1082 body weight 1082 6275 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2057 forearms 1082 1082 body weight 1082 6275 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2056 biceps 1082 1082 body weight 1082 6276 Hang from the bar with your arms fully extended and your body straight. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2057 forearms 1082 1082 body weight 1082 6276 Hang from the bar with your arms fully extended and your body straight. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2056 biceps 1082 1082 body weight 1082 6277 Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2057 forearms 1082 1082 body weight 1082 6277 Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2056 biceps 1082 1082 body weight 1082 6278 Continue pulling until your chin is above the bar. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2057 forearms 1082 1082 body weight 1082 6278 Continue pulling until your chin is above the bar. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2056 biceps 1082 1082 body weight 1082 6279 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2057 forearms 1082 1082 body weight 1082 6279 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2056 biceps 1082 1082 body weight 1082 6280 Repeat for the desired number of repetitions. 1082
1082 back C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif rear pull-up 2057 forearms 1082 1082 body weight 1082 6280 Repeat for the desired number of repetitions. 1082
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2058 calves 1083 1083 rope 1083 6281 Lie on your back with your legs extended and your arms by your sides. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2059 glutes 1083 1083 rope 1083 6281 Lie on your back with your legs extended and your arms by your sides. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2058 calves 1083 1083 rope 1083 6282 Loop the rope around the ball of your right foot and hold the ends of the rope with your hands. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2059 glutes 1083 1083 rope 1083 6282 Loop the rope around the ball of your right foot and hold the ends of the rope with your hands. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2058 calves 1083 1083 rope 1083 6283 Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2059 glutes 1083 1083 rope 1083 6283 Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2058 calves 1083 1083 rope 1083 6284 Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2059 glutes 1083 1083 rope 1083 6284 Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2058 calves 1083 1083 rope 1083 6285 Repeat with your left leg. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2059 glutes 1083 1083 rope 1083 6285 Repeat with your left leg. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2058 calves 1083 1083 rope 1083 6286 Continue alternating legs for the desired number of repetitions. 1083
1083 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif reclining big toe pose with rope 2059 glutes 1083 1083 rope 1083 6286 Continue alternating legs for the desired number of repetitions. 1083
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2060 hamstrings 1084 1084 resistance band 1084 6287 Start by kneeling on the ground with your knees hip-width apart and your feet flexed. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2061 quadriceps 1084 1084 resistance band 1084 6287 Start by kneeling on the ground with your knees hip-width apart and your feet flexed. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2060 hamstrings 1084 1084 resistance band 1084 6288 Wrap the resistance band around your thighs, just above your knees. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2061 quadriceps 1084 1084 resistance band 1084 6288 Wrap the resistance band around your thighs, just above your knees. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2060 hamstrings 1084 1084 resistance band 1084 6289 Place your hands on your hips or extend them out in front of you for balance. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2061 quadriceps 1084 1084 resistance band 1084 6289 Place your hands on your hips or extend them out in front of you for balance. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2060 hamstrings 1084 1084 resistance band 1084 6290 Engage your glutes and core muscles. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2061 quadriceps 1084 1084 resistance band 1084 6290 Engage your glutes and core muscles. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2060 hamstrings 1084 1084 resistance band 1084 6291 Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2061 quadriceps 1084 1084 resistance band 1084 6291 Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2060 hamstrings 1084 1084 resistance band 1084 6292 Hold the position for a moment, then slowly lower your knees back down to the starting position. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2061 quadriceps 1084 1084 resistance band 1084 6292 Hold the position for a moment, then slowly lower your knees back down to the starting position. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2060 hamstrings 1084 1084 resistance band 1084 6293 Repeat for the desired number of repetitions. 1084
1084 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif resistance band hip thrusts on knees (female) 2061 quadriceps 1084 1084 resistance band 1084 6293 Repeat for the desired number of repetitions. 1084
1085 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif resistance band leg extension 2062 hamstrings 1085 1085 resistance band 1085 6294 Attach the resistance band to a sturdy anchor point and secure it around your ankle. 1085
1085 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif resistance band leg extension 2062 hamstrings 1085 1085 resistance band 1085 6295 Stand facing the anchor point with your feet shoulder-width apart. 1085
1085 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif resistance band leg extension 2062 hamstrings 1085 1085 resistance band 1085 6296 Keeping your core engaged and your upper body stable, extend your leg straight out in front of you. 1085
1085 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif resistance band leg extension 2062 hamstrings 1085 1085 resistance band 1085 6297 Pause for a moment at the top, then slowly return your leg to the starting position. 1085
1085 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif resistance band leg extension 2062 hamstrings 1085 1085 resistance band 1085 6298 Repeat for the desired number of repetitions, then switch legs. 1085
1086 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif resistance band seated biceps curl 2063 forearms 1086 1086 resistance band 1086 6299 Sit on a chair or bench with your back straight and feet flat on the ground. 1086
1086 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif resistance band seated biceps curl 2063 forearms 1086 1086 resistance band 1086 6300 Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides. 1086
1086 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif resistance band seated biceps curl 2063 forearms 1086 1086 resistance band 1086 6301 Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders. 1086
1086 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif resistance band seated biceps curl 2063 forearms 1086 1086 resistance band 1086 6302 Pause for a moment at the top, squeezing your biceps. 1086
1086 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif resistance band seated biceps curl 2063 forearms 1086 1086 resistance band 1086 6303 Inhale and slowly lower the resistance band back to the starting position. 1086
1086 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif resistance band seated biceps curl 2063 forearms 1086 1086 resistance band 1086 6304 Repeat for the desired number of repetitions. 1086
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2064 shoulders 1087 1087 resistance band 1087 6305 Sit on a chair or bench with your back straight and feet flat on the ground. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2065 triceps 1087 1087 resistance band 1087 6305 Sit on a chair or bench with your back straight and feet flat on the ground. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2064 shoulders 1087 1087 resistance band 1087 6306 Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2065 triceps 1087 1087 resistance band 1087 6306 Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2064 shoulders 1087 1087 resistance band 1087 6307 Extend your arms forward, pushing the resistance band away from your chest. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2065 triceps 1087 1087 resistance band 1087 6307 Extend your arms forward, pushing the resistance band away from your chest. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2064 shoulders 1087 1087 resistance band 1087 6308 Pause for a moment at the end of the movement, then slowly return to the starting position. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2065 triceps 1087 1087 resistance band 1087 6308 Pause for a moment at the end of the movement, then slowly return to the starting position. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2064 shoulders 1087 1087 resistance band 1087 6309 Repeat for the desired number of repetitions. 1087
1087 chest C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif resistance band seated chest press 2065 triceps 1087 1087 resistance band 1087 6309 Repeat for the desired number of repetitions. 1087
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2066 glutes 1088 1088 resistance band 1088 6310 Sit on a chair or bench with your back straight and feet flat on the ground. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2067 hamstrings 1088 1088 resistance band 1088 6310 Sit on a chair or bench with your back straight and feet flat on the ground. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2066 glutes 1088 1088 resistance band 1088 6311 Wrap the resistance band around your thighs, just above your knees. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2067 hamstrings 1088 1088 resistance band 1088 6311 Wrap the resistance band around your thighs, just above your knees. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2066 glutes 1088 1088 resistance band 1088 6312 Place your hands on the sides of the chair or bench for support. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2067 hamstrings 1088 1088 resistance band 1088 6312 Place your hands on the sides of the chair or bench for support. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2066 glutes 1088 1088 resistance band 1088 6313 Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2067 hamstrings 1088 1088 resistance band 1088 6313 Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2066 glutes 1088 1088 resistance band 1088 6314 Pause for a moment at the end of the movement, then slowly bring your knees back together. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2067 hamstrings 1088 1088 resistance band 1088 6314 Pause for a moment at the end of the movement, then slowly bring your knees back together. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2066 glutes 1088 1088 resistance band 1088 6315 Repeat for the desired number of repetitions. 1088
1088 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif resistance band seated hip abduction 2067 hamstrings 1088 1088 resistance band 1088 6315 Repeat for the desired number of repetitions. 1088
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2068 triceps 1089 1089 resistance band 1089 6316 Sit on a chair or bench with your back straight and feet flat on the ground. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2069 upper back 1089 1089 resistance band 1089 6316 Sit on a chair or bench with your back straight and feet flat on the ground. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2068 triceps 1089 1089 resistance band 1089 6317 Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2069 upper back 1089 1089 resistance band 1089 6317 Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2068 triceps 1089 1089 resistance band 1089 6318 Press the band overhead, extending your arms fully. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2069 upper back 1089 1089 resistance band 1089 6318 Press the band overhead, extending your arms fully. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2068 triceps 1089 1089 resistance band 1089 6319 Pause for a moment at the top, then slowly lower the band back down to shoulder level. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2069 upper back 1089 1089 resistance band 1089 6319 Pause for a moment at the top, then slowly lower the band back down to shoulder level. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2068 triceps 1089 1089 resistance band 1089 6320 Repeat for the desired number of repetitions. 1089
1089 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif resistance band seated shoulder press 2069 upper back 1089 1089 resistance band 1089 6320 Repeat for the desired number of repetitions. 1089
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2070 biceps 1090 1090 resistance band 1090 6321 Sit on the floor with your legs extended and loop the resistance band around your feet. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2071 shoulders 1090 1090 resistance band 1090 6321 Sit on the floor with your legs extended and loop the resistance band around your feet. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2070 biceps 1090 1090 resistance band 1090 6322 Hold the ends of the resistance band with your hands, palms facing each other. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2071 shoulders 1090 1090 resistance band 1090 6322 Hold the ends of the resistance band with your hands, palms facing each other. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2070 biceps 1090 1090 resistance band 1090 6323 Keep your back straight and lean slightly back, engaging your core. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2071 shoulders 1090 1090 resistance band 1090 6323 Keep your back straight and lean slightly back, engaging your core. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2070 biceps 1090 1090 resistance band 1090 6324 Pull the resistance band towards your chest, squeezing your shoulder blades together. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2071 shoulders 1090 1090 resistance band 1090 6324 Pull the resistance band towards your chest, squeezing your shoulder blades together. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2070 biceps 1090 1090 resistance band 1090 6325 Pause for a moment at the top, then slowly release the tension and return to the starting position. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2071 shoulders 1090 1090 resistance band 1090 6325 Pause for a moment at the top, then slowly release the tension and return to the starting position. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2070 biceps 1090 1090 resistance band 1090 6326 Repeat for the desired number of repetitions. 1090
1090 back C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif resistance band seated straight back row 2071 shoulders 1090 1090 resistance band 1090 6326 Repeat for the desired number of repetitions. 1090
1091 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif reverse crunch 2072 hip flexors 1091 1091 body weight 1091 6327 Lie flat on your back with your arms extended along your sides. 1091
1091 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif reverse crunch 2072 hip flexors 1091 1091 body weight 1091 6328 Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor. 1091
1091 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif reverse crunch 2072 hip flexors 1091 1091 body weight 1091 6329 Contract your abs and curl your hips off the floor, bringing your knees towards your chest. 1091
1091 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif reverse crunch 2072 hip flexors 1091 1091 body weight 1091 6330 Pause for a moment at the top, then slowly lower your hips back down to the starting position. 1091
1091 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif reverse crunch 2072 hip flexors 1091 1091 body weight 1091 6331 Repeat for the desired number of repetitions. 1091
1092 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif reverse dip 2073 chest 1092 1092 body weight 1092 6332 Position yourself between two parallel bars with your arms fully extended and your body straight. 1092
1092 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif reverse dip 2074 shoulders 1092 1092 body weight 1092 6332 Position yourself between two parallel bars with your arms fully extended and your body straight. 1092
1092 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif reverse dip 2073 chest 1092 1092 body weight 1092 6333 Lower your body by bending your elbows until your upper arms are parallel to the ground. 1092
1092 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif reverse dip 2074 shoulders 1092 1092 body weight 1092 6333 Lower your body by bending your elbows until your upper arms are parallel to the ground. 1092
1092 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif reverse dip 2073 chest 1092 1092 body weight 1092 6334 Pause for a moment, then push yourself back up to the starting position by straightening your arms. 1092
1092 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif reverse dip 2074 shoulders 1092 1092 body weight 1092 6334 Pause for a moment, then push yourself back up to the starting position by straightening your arms. 1092
1092 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif reverse dip 2073 chest 1092 1092 body weight 1092 6335 Repeat for the desired number of repetitions. 1092
1092 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif reverse dip 2074 shoulders 1092 1092 body weight 1092 6335 Repeat for the desired number of repetitions. 1092
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2075 biceps 1093 1093 leverage machine 1093 6336 Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2076 forearms 1093 1093 leverage machine 1093 6336 Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2075 biceps 1093 1093 leverage machine 1093 6337 Grasp the handles with an underhand grip, slightly wider than shoulder-width apart. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2076 forearms 1093 1093 leverage machine 1093 6337 Grasp the handles with an underhand grip, slightly wider than shoulder-width apart. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2075 biceps 1093 1093 leverage machine 1093 6338 Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2076 forearms 1093 1093 leverage machine 1093 6338 Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2075 biceps 1093 1093 leverage machine 1093 6339 Pull the handles down towards your chest, squeezing your shoulder blades together. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2076 forearms 1093 1093 leverage machine 1093 6339 Pull the handles down towards your chest, squeezing your shoulder blades together. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2075 biceps 1093 1093 leverage machine 1093 6340 Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2076 forearms 1093 1093 leverage machine 1093 6340 Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2075 biceps 1093 1093 leverage machine 1093 6341 Repeat for the desired number of repetitions. 1093
1093 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif reverse grip machine lat pulldown 2076 forearms 1093 1093 leverage machine 1093 6341 Repeat for the desired number of repetitions. 1093
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2077 biceps 1094 1094 body weight 1094 6342 Grab the pull-up bar with an underhand grip, hands shoulder-width apart. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2078 forearms 1094 1094 body weight 1094 6342 Grab the pull-up bar with an underhand grip, hands shoulder-width apart. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2077 biceps 1094 1094 body weight 1094 6343 Hang from the bar with your arms fully extended and your body straight. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2078 forearms 1094 1094 body weight 1094 6343 Hang from the bar with your arms fully extended and your body straight. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2077 biceps 1094 1094 body weight 1094 6344 Engage your back muscles and pull your body up towards the bar, leading with your chest. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2078 forearms 1094 1094 body weight 1094 6344 Engage your back muscles and pull your body up towards the bar, leading with your chest. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2077 biceps 1094 1094 body weight 1094 6345 Continue pulling until your chin is above the bar. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2078 forearms 1094 1094 body weight 1094 6345 Continue pulling until your chin is above the bar. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2077 biceps 1094 1094 body weight 1094 6346 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2078 forearms 1094 1094 body weight 1094 6346 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2077 biceps 1094 1094 body weight 1094 6347 Repeat for the desired number of repetitions. 1094
1094 back C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif reverse grip pull-up 2078 forearms 1094 1094 body weight 1094 6347 Repeat for the desired number of repetitions. 1094
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2079 hamstrings 1095 1095 stability ball 1095 6348 Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2080 lower back 1095 1095 stability ball 1095 6348 Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2079 hamstrings 1095 1095 stability ball 1095 6349 Place your hands on the ground in front of you for stability. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2080 lower back 1095 1095 stability ball 1095 6349 Place your hands on the ground in front of you for stability. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2079 hamstrings 1095 1095 stability ball 1095 6350 Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2080 lower back 1095 1095 stability ball 1095 6350 Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2079 hamstrings 1095 1095 stability ball 1095 6351 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2080 lower back 1095 1095 stability ball 1095 6351 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2079 hamstrings 1095 1095 stability ball 1095 6352 Repeat for the desired number of repetitions. 1095
1095 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif reverse hyper extension (on stability ball) 2080 lower back 1095 1095 stability ball 1095 6352 Repeat for the desired number of repetitions. 1095
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2081 hamstrings 1096 1096 body weight 1096 6353 Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2082 lower back 1096 1096 body weight 1096 6353 Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2081 hamstrings 1096 1096 body weight 1096 6354 Hold onto the bench for stability. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2082 lower back 1096 1096 body weight 1096 6354 Hold onto the bench for stability. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2081 hamstrings 1096 1096 body weight 1096 6355 Keeping your legs straight, raise them up towards the ceiling as high as you can. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2082 lower back 1096 1096 body weight 1096 6355 Keeping your legs straight, raise them up towards the ceiling as high as you can. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2081 hamstrings 1096 1096 body weight 1096 6356 Squeeze your glutes at the top of the movement. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2082 lower back 1096 1096 body weight 1096 6356 Squeeze your glutes at the top of the movement. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2081 hamstrings 1096 1096 body weight 1096 6357 Slowly lower your legs back down to the starting position. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2082 lower back 1096 1096 body weight 1096 6357 Slowly lower your legs back down to the starting position. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2081 hamstrings 1096 1096 body weight 1096 6358 Repeat for the desired number of repetitions. 1096
1096 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif reverse hyper on flat bench 2082 lower back 1096 1096 body weight 1096 6358 Repeat for the desired number of repetitions. 1096
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2083 glutes 1097 1097 body weight 1097 6359 Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2084 hamstrings 1097 1097 body weight 1097 6359 Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2085 shoulders 1097 1097 body weight 1097 6359 Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2083 glutes 1097 1097 body weight 1097 6360 Press through your hands and lift your hips off the ground, coming into a reverse plank position. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2084 hamstrings 1097 1097 body weight 1097 6360 Press through your hands and lift your hips off the ground, coming into a reverse plank position. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2085 shoulders 1097 1097 body weight 1097 6360 Press through your hands and lift your hips off the ground, coming into a reverse plank position. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2083 glutes 1097 1097 body weight 1097 6361 Engage your core and lift one leg off the ground, extending it straight up towards the ceiling. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2084 hamstrings 1097 1097 body weight 1097 6361 Engage your core and lift one leg off the ground, extending it straight up towards the ceiling. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2085 shoulders 1097 1097 body weight 1097 6361 Engage your core and lift one leg off the ground, extending it straight up towards the ceiling. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2083 glutes 1097 1097 body weight 1097 6362 Hold for a moment, then lower your leg back down. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2084 hamstrings 1097 1097 body weight 1097 6362 Hold for a moment, then lower your leg back down. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2085 shoulders 1097 1097 body weight 1097 6362 Hold for a moment, then lower your leg back down. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2083 glutes 1097 1097 body weight 1097 6363 Repeat with the other leg. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2084 hamstrings 1097 1097 body weight 1097 6363 Repeat with the other leg. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2085 shoulders 1097 1097 body weight 1097 6363 Repeat with the other leg. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2083 glutes 1097 1097 body weight 1097 6364 Continue alternating legs for the desired number of repetitions. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2084 hamstrings 1097 1097 body weight 1097 6364 Continue alternating legs for the desired number of repetitions. 1097
1097 waist C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif reverse plank with leg lift 2085 shoulders 1097 1097 body weight 1097 6364 Continue alternating legs for the desired number of repetitions. 1097
1098 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif ring dips 2086 chest 1098 1098 body weight 1098 6365 Start by hanging from the rings with your arms fully extended and your body straight. 1098
1098 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif ring dips 2087 shoulders 1098 1098 body weight 1098 6365 Start by hanging from the rings with your arms fully extended and your body straight. 1098
1098 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif ring dips 2086 chest 1098 1098 body weight 1098 6366 Lower your body by bending your elbows until your shoulders are below your elbows. 1098
1098 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif ring dips 2087 shoulders 1098 1098 body weight 1098 6366 Lower your body by bending your elbows until your shoulders are below your elbows. 1098
1098 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif ring dips 2086 chest 1098 1098 body weight 1098 6367 Push yourself back up to the starting position by straightening your arms. 1098
1098 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif ring dips 2087 shoulders 1098 1098 body weight 1098 6367 Push yourself back up to the starting position by straightening your arms. 1098
1098 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif ring dips 2086 chest 1098 1098 body weight 1098 6368 Repeat for the desired number of repetitions. 1098
1098 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif ring dips 2087 shoulders 1098 1098 body weight 1098 6368 Repeat for the desired number of repetitions. 1098
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2088 hamstrings 1099 1099 body weight 1099 6369 Start by kneeling on the ground with your knees hip-width apart. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2089 quadriceps 1099 1099 body weight 1099 6369 Start by kneeling on the ground with your knees hip-width apart. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2088 hamstrings 1099 1099 body weight 1099 6370 Place your hands on the ground in front of you for support. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2089 quadriceps 1099 1099 body weight 1099 6370 Place your hands on the ground in front of you for support. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2088 hamstrings 1099 1099 body weight 1099 6371 Slowly lean forward, shifting your weight onto your hands and extending your legs behind you. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2089 quadriceps 1099 1099 body weight 1099 6371 Slowly lean forward, shifting your weight onto your hands and extending your legs behind you. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2088 hamstrings 1099 1099 body weight 1099 6372 Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2089 quadriceps 1099 1099 body weight 1099 6372 Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2088 hamstrings 1099 1099 body weight 1099 6373 Hold this position for a few seconds, feeling a stretch in your glutes. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2089 quadriceps 1099 1099 body weight 1099 6373 Hold this position for a few seconds, feeling a stretch in your glutes. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2088 hamstrings 1099 1099 body weight 1099 6374 Slowly return to the starting position by bending your knees and lowering your hips back down. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2089 quadriceps 1099 1099 body weight 1099 6374 Slowly return to the starting position by bending your knees and lowering your hips back down. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2088 hamstrings 1099 1099 body weight 1099 6375 Repeat for the desired number of repetitions. 1099
1099 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif rocking frog stretch 2089 quadriceps 1099 1099 body weight 1099 6375 Repeat for the desired number of repetitions. 1099
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2090 biceps 1100 1100 body weight 1100 6376 Stand in front of a pull-up bar with your feet shoulder-width apart. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2091 forearms 1100 1100 body weight 1100 6376 Stand in front of a pull-up bar with your feet shoulder-width apart. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2090 biceps 1100 1100 body weight 1100 6377 Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2091 forearms 1100 1100 body weight 1100 6377 Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2090 biceps 1100 1100 body weight 1100 6378 Hang from the bar with your arms fully extended and your body straight. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2091 forearms 1100 1100 body weight 1100 6378 Hang from the bar with your arms fully extended and your body straight. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2090 biceps 1100 1100 body weight 1100 6379 Engage your back muscles and pull your body up towards the bar, leading with your chest. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2091 forearms 1100 1100 body weight 1100 6379 Engage your back muscles and pull your body up towards the bar, leading with your chest. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2090 biceps 1100 1100 body weight 1100 6380 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2091 forearms 1100 1100 body weight 1100 6380 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2090 biceps 1100 1100 body weight 1100 6381 Repeat for the desired number of repetitions. 1100
1100 back C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif rocky pull-up pulldown 2091 forearms 1100 1100 body weight 1100 6381 Repeat for the desired number of repetitions. 1100
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2092 hamstrings 1101 1101 roller 1101 6382 Start by sitting on the ground with your legs extended in front of you. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2093 glutes 1101 1101 roller 1101 6382 Start by sitting on the ground with your legs extended in front of you. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2092 hamstrings 1101 1101 roller 1101 6383 Place the roller perpendicular to your body, just below your glutes. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2093 glutes 1101 1101 roller 1101 6383 Place the roller perpendicular to your body, just below your glutes. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2092 hamstrings 1101 1101 roller 1101 6384 Slowly roll your body backwards, allowing the roller to move up your back. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2093 glutes 1101 1101 roller 1101 6384 Slowly roll your body backwards, allowing the roller to move up your back. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2092 hamstrings 1101 1101 roller 1101 6385 Continue rolling until the roller reaches your upper back. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2093 glutes 1101 1101 roller 1101 6385 Continue rolling until the roller reaches your upper back. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2092 hamstrings 1101 1101 roller 1101 6386 Pause for a moment, then slowly roll back to the starting position. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2093 glutes 1101 1101 roller 1101 6386 Pause for a moment, then slowly roll back to the starting position. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2092 hamstrings 1101 1101 roller 1101 6387 Repeat for the desired number of repetitions. 1101
1101 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif roller back stretch 2093 glutes 1101 1101 roller 1101 6387 Repeat for the desired number of repetitions. 1101
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2094 shoulders 1102 1102 roller 1102 6388 Start in a plank position with your forearms on the roller and your body in a straight line. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2095 triceps 1102 1102 roller 1102 6388 Start in a plank position with your forearms on the roller and your body in a straight line. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2096 core 1102 1102 roller 1102 6388 Start in a plank position with your forearms on the roller and your body in a straight line. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2094 shoulders 1102 1102 roller 1102 6389 Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2095 triceps 1102 1102 roller 1102 6389 Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2096 core 1102 1102 roller 1102 6389 Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2094 shoulders 1102 1102 roller 1102 6390 Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2095 triceps 1102 1102 roller 1102 6390 Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2096 core 1102 1102 roller 1102 6390 Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2094 shoulders 1102 1102 roller 1102 6391 Repeat for the desired number of repetitions. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2095 triceps 1102 1102 roller 1102 6391 Repeat for the desired number of repetitions. 1102
1102 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif roller body saw 2096 core 1102 1102 roller 1102 6391 Repeat for the desired number of repetitions. 1102
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2097 hamstrings 1103 1103 roller 1103 6392 Start by kneeling on the ground with the roller positioned under your hips. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2098 quadriceps 1103 1103 roller 1103 6392 Start by kneeling on the ground with the roller positioned under your hips. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2097 hamstrings 1103 1103 roller 1103 6393 Place your hands on the roller for support. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2098 quadriceps 1103 1103 roller 1103 6393 Place your hands on the roller for support. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2097 hamstrings 1103 1103 roller 1103 6394 Slowly roll the roller forward, extending your hips and stretching your glutes. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2098 quadriceps 1103 1103 roller 1103 6394 Slowly roll the roller forward, extending your hips and stretching your glutes. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2097 hamstrings 1103 1103 roller 1103 6395 Hold the stretch for a few seconds, then roll back to the starting position. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2098 quadriceps 1103 1103 roller 1103 6395 Hold the stretch for a few seconds, then roll back to the starting position. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2097 hamstrings 1103 1103 roller 1103 6396 Repeat for the desired number of repetitions. 1103
1103 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif roller hip lat stretch 2098 quadriceps 1103 1103 roller 1103 6396 Repeat for the desired number of repetitions. 1103
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2099 hamstrings 1104 1104 roller 1104 6397 Start by sitting on the ground with your legs extended in front of you. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2100 quadriceps 1104 1104 roller 1104 6397 Start by sitting on the ground with your legs extended in front of you. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2099 hamstrings 1104 1104 roller 1104 6398 Place the roller under your glutes, just above your knees. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2100 quadriceps 1104 1104 roller 1104 6398 Place the roller under your glutes, just above your knees. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2099 hamstrings 1104 1104 roller 1104 6399 Lean back and place your hands on the ground behind you for support. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2100 quadriceps 1104 1104 roller 1104 6399 Lean back and place your hands on the ground behind you for support. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2099 hamstrings 1104 1104 roller 1104 6400 Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2100 quadriceps 1104 1104 roller 1104 6400 Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2099 hamstrings 1104 1104 roller 1104 6401 Pause for a moment at the end of the movement, feeling a stretch in your glutes. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2100 quadriceps 1104 1104 roller 1104 6401 Pause for a moment at the end of the movement, feeling a stretch in your glutes. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2099 hamstrings 1104 1104 roller 1104 6402 Slowly roll the roller back to the starting position, extending your legs. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2100 quadriceps 1104 1104 roller 1104 6402 Slowly roll the roller back to the starting position, extending your legs. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2099 hamstrings 1104 1104 roller 1104 6403 Repeat for the desired number of repetitions. 1104
1104 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif roller hip stretch 2100 quadriceps 1104 1104 roller 1104 6403 Repeat for the desired number of repetitions. 1104
1105 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif roller reverse crunch 2101 hip flexors 1105 1105 roller 1105 6404 Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you. 1105
1105 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif roller reverse crunch 2101 hip flexors 1105 1105 roller 1105 6405 Place the roller between your feet and grip it with your toes. 1105
1105 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif roller reverse crunch 2101 hip flexors 1105 1105 roller 1105 6406 Engaging your abs, lift your legs off the ground and curl your knees towards your chest, rolling the roller towards your body. 1105
1105 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif roller reverse crunch 2101 hip flexors 1105 1105 roller 1105 6407 Pause for a moment at the top, then slowly lower your legs back down to the starting position, rolling the roller away from your body. 1105
1105 waist C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif roller reverse crunch 2101 hip flexors 1105 1105 roller 1105 6408 Repeat for the desired number of repetitions. 1105
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2102 deltoids 1106 1106 roller 1106 6409 Sit on a flat surface with your legs extended in front of you. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2103 triceps 1106 1106 roller 1106 6409 Sit on a flat surface with your legs extended in front of you. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2102 deltoids 1106 1106 roller 1106 6410 Hold the roller with both hands, palms facing down, and place it on your thighs. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2103 triceps 1106 1106 roller 1106 6410 Hold the roller with both hands, palms facing down, and place it on your thighs. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2102 deltoids 1106 1106 roller 1106 6411 Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2103 triceps 1106 1106 roller 1106 6411 Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2102 deltoids 1106 1106 roller 1106 6412 Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2103 triceps 1106 1106 roller 1106 6412 Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2102 deltoids 1106 1106 roller 1106 6413 Repeat for the desired number of repetitions. 1106
1106 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif roller seated shoulder flexor depresor retractor 2103 triceps 1106 1106 roller 1106 6413 Repeat for the desired number of repetitions. 1106
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2104 deltoids 1107 1107 roller 1107 6414 Sit on a flat surface with your legs extended in front of you. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2105 triceps 1107 1107 roller 1107 6414 Sit on a flat surface with your legs extended in front of you. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2104 deltoids 1107 1107 roller 1107 6415 Hold the roller with both hands, palms facing down, and place it on your thighs. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2105 triceps 1107 1107 roller 1107 6415 Hold the roller with both hands, palms facing down, and place it on your thighs. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2104 deltoids 1107 1107 roller 1107 6416 Lean back slightly and engage your core muscles. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2105 triceps 1107 1107 roller 1107 6416 Lean back slightly and engage your core muscles. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2104 deltoids 1107 1107 roller 1107 6417 Raise the roller up to shoulder level, keeping your arms straight. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2105 triceps 1107 1107 roller 1107 6417 Raise the roller up to shoulder level, keeping your arms straight. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2104 deltoids 1107 1107 roller 1107 6418 Slowly lower the roller back down to your thighs. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2105 triceps 1107 1107 roller 1107 6418 Slowly lower the roller back down to your thighs. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2104 deltoids 1107 1107 roller 1107 6419 Repeat for the desired number of repetitions. 1107
1107 chest C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif roller seated single leg shoulder flexor depresor retractor 2105 triceps 1107 1107 roller 1107 6419 Repeat for the desired number of repetitions. 1107
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2106 shoulders 1108 1108 roller 1108 6420 Stand with your feet shoulder-width apart and hold the roller with both hands in front of your body. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2107 triceps 1108 1108 roller 1108 6420 Stand with your feet shoulder-width apart and hold the roller with both hands in front of your body. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2106 shoulders 1108 1108 roller 1108 6421 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2107 triceps 1108 1108 roller 1108 6421 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2106 shoulders 1108 1108 roller 1108 6422 Extend your arms forward and roll the roller down towards your feet, feeling a stretch in your lats. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2107 triceps 1108 1108 roller 1108 6422 Extend your arms forward and roll the roller down towards your feet, feeling a stretch in your lats. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2106 shoulders 1108 1108 roller 1108 6423 Hold the stretch for a few seconds, then slowly roll the roller back up to the starting position. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2107 triceps 1108 1108 roller 1108 6423 Hold the stretch for a few seconds, then slowly roll the roller back up to the starting position. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2106 shoulders 1108 1108 roller 1108 6424 Repeat for the desired number of repetitions. 1108
1108 back C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif roller side lat stretch 2107 triceps 1108 1108 roller 1108 6424 Repeat for the desired number of repetitions. 1108
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2108 forearms 1109 1109 rope 1109 6425 Stand facing the rope with your feet shoulder-width apart. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2109 biceps 1109 1109 rope 1109 6425 Stand facing the rope with your feet shoulder-width apart. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2110 shoulders 1109 1109 rope 1109 6425 Stand facing the rope with your feet shoulder-width apart. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2108 forearms 1109 1109 rope 1109 6426 Grab the rope with both hands, palms facing towards you. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2109 biceps 1109 1109 rope 1109 6426 Grab the rope with both hands, palms facing towards you. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2110 shoulders 1109 1109 rope 1109 6426 Grab the rope with both hands, palms facing towards you. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2108 forearms 1109 1109 rope 1109 6427 Bend your knees slightly and engage your core. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2109 biceps 1109 1109 rope 1109 6427 Bend your knees slightly and engage your core. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2110 shoulders 1109 1109 rope 1109 6427 Bend your knees slightly and engage your core. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2108 forearms 1109 1109 rope 1109 6428 Begin pulling yourself up the rope by alternating hand-over-hand movements. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2109 biceps 1109 1109 rope 1109 6428 Begin pulling yourself up the rope by alternating hand-over-hand movements. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2110 shoulders 1109 1109 rope 1109 6428 Begin pulling yourself up the rope by alternating hand-over-hand movements. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2108 forearms 1109 1109 rope 1109 6429 Use your legs to assist in the upward movement. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2109 biceps 1109 1109 rope 1109 6429 Use your legs to assist in the upward movement. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2110 shoulders 1109 1109 rope 1109 6429 Use your legs to assist in the upward movement. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2108 forearms 1109 1109 rope 1109 6430 Continue climbing until you reach the desired height or the top of the rope. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2109 biceps 1109 1109 rope 1109 6430 Continue climbing until you reach the desired height or the top of the rope. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2110 shoulders 1109 1109 rope 1109 6430 Continue climbing until you reach the desired height or the top of the rope. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2108 forearms 1109 1109 rope 1109 6431 To descend, reverse the hand-over-hand movement while controlling your descent. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2109 biceps 1109 1109 rope 1109 6431 To descend, reverse the hand-over-hand movement while controlling your descent. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2110 shoulders 1109 1109 rope 1109 6431 To descend, reverse the hand-over-hand movement while controlling your descent. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2108 forearms 1109 1109 rope 1109 6432 Repeat for the desired number of repetitions. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2109 biceps 1109 1109 rope 1109 6432 Repeat for the desired number of repetitions. 1109
1109 back C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif rope climb 2110 shoulders 1109 1109 rope 1109 6432 Repeat for the desired number of repetitions. 1109
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2111 quadriceps 1110 1110 body weight 1110 6433 Start by standing upright with your feet hip-width apart. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2112 hamstrings 1110 1110 body weight 1110 6433 Start by standing upright with your feet hip-width apart. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2113 calves 1110 1110 body weight 1110 6433 Start by standing upright with your feet hip-width apart. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2111 quadriceps 1110 1110 body weight 1110 6434 Engage your core and keep your upper body relaxed. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2112 hamstrings 1110 1110 body weight 1110 6434 Engage your core and keep your upper body relaxed. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2113 calves 1110 1110 body weight 1110 6434 Engage your core and keep your upper body relaxed. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2111 quadriceps 1110 1110 body weight 1110 6435 Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2112 hamstrings 1110 1110 body weight 1110 6435 Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2113 calves 1110 1110 body weight 1110 6435 Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2111 quadriceps 1110 1110 body weight 1110 6436 Maintain a steady pace and continue jogging for the desired duration or distance. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2112 hamstrings 1110 1110 body weight 1110 6436 Maintain a steady pace and continue jogging for the desired duration or distance. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2113 calves 1110 1110 body weight 1110 6436 Maintain a steady pace and continue jogging for the desired duration or distance. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2111 quadriceps 1110 1110 body weight 1110 6437 Remember to breathe deeply and maintain good posture throughout the exercise. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2112 hamstrings 1110 1110 body weight 1110 6437 Remember to breathe deeply and maintain good posture throughout the exercise. 1110
1110 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif run 2113 calves 1110 1110 body weight 1110 6437 Remember to breathe deeply and maintain good posture throughout the exercise. 1110
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2114 quadriceps 1111 1111 body weight 1111 6438 Start by standing upright with your feet hip-width apart. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2115 hamstrings 1111 1111 body weight 1111 6438 Start by standing upright with your feet hip-width apart. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2116 calves 1111 1111 body weight 1111 6438 Start by standing upright with your feet hip-width apart. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2114 quadriceps 1111 1111 body weight 1111 6439 Engage your core and keep your upper body relaxed. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2115 hamstrings 1111 1111 body weight 1111 6439 Engage your core and keep your upper body relaxed. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2116 calves 1111 1111 body weight 1111 6439 Engage your core and keep your upper body relaxed. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2114 quadriceps 1111 1111 body weight 1111 6440 Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2115 hamstrings 1111 1111 body weight 1111 6440 Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2116 calves 1111 1111 body weight 1111 6440 Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2114 quadriceps 1111 1111 body weight 1111 6441 Maintain a steady pace and continue jogging for the desired duration or distance. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2115 hamstrings 1111 1111 body weight 1111 6441 Maintain a steady pace and continue jogging for the desired duration or distance. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2116 calves 1111 1111 body weight 1111 6441 Maintain a steady pace and continue jogging for the desired duration or distance. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2114 quadriceps 1111 1111 body weight 1111 6442 Remember to breathe deeply and maintain good posture throughout the exercise. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2115 hamstrings 1111 1111 body weight 1111 6442 Remember to breathe deeply and maintain good posture throughout the exercise. 1111
1111 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif run (equipment) 2116 calves 1111 1111 body weight 1111 6442 Remember to breathe deeply and maintain good posture throughout the exercise. 1111
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2117 calves 1112 1112 body weight 1112 6443 Stand with your feet hip-width apart. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2118 quadriceps 1112 1112 body weight 1112 6443 Stand with your feet hip-width apart. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2117 calves 1112 1112 body weight 1112 6444 Take a step forward with your right foot, keeping your left foot planted. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2118 quadriceps 1112 1112 body weight 1112 6444 Take a step forward with your right foot, keeping your left foot planted. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2117 calves 1112 1112 body weight 1112 6445 Bend your right knee and lower your body down, keeping your left leg straight. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2118 quadriceps 1112 1112 body weight 1112 6445 Bend your right knee and lower your body down, keeping your left leg straight. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2117 calves 1112 1112 body weight 1112 6446 Place your hands on your right thigh for support. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2118 quadriceps 1112 1112 body weight 1112 6446 Place your hands on your right thigh for support. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2117 calves 1112 1112 body weight 1112 6447 Hold the stretch for 20-30 seconds, then switch sides and repeat. 1112
1112 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif runners stretch 2118 quadriceps 1112 1112 body weight 1112 6447 Hold the stretch for 20-30 seconds, then switch sides and repeat. 1112
1113 waist C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif russian twist 2119 obliques 1113 1113 body weight 1113 6448 Sit on the ground with your knees bent and feet flat on the floor. 1113
1113 waist C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif russian twist 2119 obliques 1113 1113 body weight 1113 6449 Lean back slightly while keeping your back straight and your core engaged. 1113
1113 waist C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif russian twist 2119 obliques 1113 1113 body weight 1113 6450 Hold your hands together in front of your chest or hold a weight if desired. 1113
1113 waist C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif russian twist 2119 obliques 1113 1113 body weight 1113 6451 Lift your feet off the ground, balancing on your sit bones. 1113
1113 waist C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif russian twist 2119 obliques 1113 1113 body weight 1113 6452 Twist your torso to the right, bringing your hands or weight towards the right side of your body. 1113
1113 waist C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif russian twist 2119 obliques 1113 1113 body weight 1113 6453 Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body. 1113
1113 waist C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif russian twist 2119 obliques 1113 1113 body weight 1113 6454 Continue alternating sides for the desired number of repetitions. 1113
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2120 rhomboids 1114 1114 body weight 1114 6455 Start by standing with your feet shoulder-width apart and your arms extended in front of you. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2121 deltoids 1114 1114 body weight 1114 6455 Start by standing with your feet shoulder-width apart and your arms extended in front of you. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2120 rhomboids 1114 1114 body weight 1114 6456 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2121 deltoids 1114 1114 body weight 1114 6456 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2120 rhomboids 1114 1114 body weight 1114 6457 Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2121 deltoids 1114 1114 body weight 1114 6457 Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2120 rhomboids 1114 1114 body weight 1114 6458 Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2121 deltoids 1114 1114 body weight 1114 6458 Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2120 rhomboids 1114 1114 body weight 1114 6459 Repeat for the desired number of repetitions. 1114
1114 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif scapula dips 2121 deltoids 1114 1114 body weight 1114 6459 Repeat for the desired number of repetitions. 1114
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2122 triceps 1115 1115 body weight 1115 6460 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2123 shoulders 1115 1115 body weight 1115 6460 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2122 triceps 1115 1115 body weight 1115 6461 Lower your chest towards the ground, keeping your elbows close to your body. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2123 shoulders 1115 1115 body weight 1115 6461 Lower your chest towards the ground, keeping your elbows close to your body. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2122 triceps 1115 1115 body weight 1115 6462 As you lower, squeeze your shoulder blades together and push your chest forward. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2123 shoulders 1115 1115 body weight 1115 6462 As you lower, squeeze your shoulder blades together and push your chest forward. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2122 triceps 1115 1115 body weight 1115 6463 Pause for a moment at the bottom, then push back up to the starting position. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2123 shoulders 1115 1115 body weight 1115 6463 Pause for a moment at the bottom, then push back up to the starting position. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2122 triceps 1115 1115 body weight 1115 6464 Repeat for the desired number of repetitions. 1115
1115 chest C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif scapula push-up 2123 shoulders 1115 1115 body weight 1115 6464 Repeat for the desired number of repetitions. 1115
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2124 biceps 1116 1116 body weight 1116 6465 Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2125 rhomboids 1116 1116 body weight 1116 6465 Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2126 rear deltoids 1116 1116 body weight 1116 6465 Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2124 biceps 1116 1116 body weight 1116 6466 Retract your shoulder blades by pulling them down and back. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2125 rhomboids 1116 1116 body weight 1116 6466 Retract your shoulder blades by pulling them down and back. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2126 rear deltoids 1116 1116 body weight 1116 6466 Retract your shoulder blades by pulling them down and back. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2124 biceps 1116 1116 body weight 1116 6467 Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2125 rhomboids 1116 1116 body weight 1116 6467 Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2126 rear deltoids 1116 1116 body weight 1116 6467 Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2124 biceps 1116 1116 body weight 1116 6468 Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2125 rhomboids 1116 1116 body weight 1116 6468 Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2126 rear deltoids 1116 1116 body weight 1116 6468 Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2124 biceps 1116 1116 body weight 1116 6469 Repeat for the desired number of repetitions. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2125 rhomboids 1116 1116 body weight 1116 6469 Repeat for the desired number of repetitions. 1116
1116 back C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif scapular pull-up 2126 rear deltoids 1116 1116 body weight 1116 6469 Repeat for the desired number of repetitions. 1116
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2127 quadriceps 1117 1117 body weight 1117 6470 Stand with your feet shoulder-width apart. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2128 hamstrings 1117 1117 body weight 1117 6470 Stand with your feet shoulder-width apart. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2129 calves 1117 1117 body weight 1117 6470 Stand with your feet shoulder-width apart. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2127 quadriceps 1117 1117 body weight 1117 6471 Jump off the ground and simultaneously cross your right leg in front of your left leg. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2128 hamstrings 1117 1117 body weight 1117 6471 Jump off the ground and simultaneously cross your right leg in front of your left leg. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2129 calves 1117 1117 body weight 1117 6471 Jump off the ground and simultaneously cross your right leg in front of your left leg. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2127 quadriceps 1117 1117 body weight 1117 6472 As you land, quickly switch legs, crossing your left leg in front of your right leg. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2128 hamstrings 1117 1117 body weight 1117 6472 As you land, quickly switch legs, crossing your left leg in front of your right leg. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2129 calves 1117 1117 body weight 1117 6472 As you land, quickly switch legs, crossing your left leg in front of your right leg. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2127 quadriceps 1117 1117 body weight 1117 6473 Continue alternating legs and jumping as quickly as possible. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2128 hamstrings 1117 1117 body weight 1117 6473 Continue alternating legs and jumping as quickly as possible. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2129 calves 1117 1117 body weight 1117 6473 Continue alternating legs and jumping as quickly as possible. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2127 quadriceps 1117 1117 body weight 1117 6474 Repeat for the desired number of repetitions. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2128 hamstrings 1117 1117 body weight 1117 6474 Repeat for the desired number of repetitions. 1117
1117 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif scissor jumps (male) 2129 calves 1117 1117 body weight 1117 6474 Repeat for the desired number of repetitions. 1117
1118 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif seated calf stretch (male) 2130 hamstrings 1118 1118 body weight 1118 6475 Sit on the edge of a chair or bench with your feet flat on the ground. 1118
1118 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif seated calf stretch (male) 2130 hamstrings 1118 1118 body weight 1118 6476 Extend one leg straight out in front of you, keeping your heel on the ground. 1118
1118 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif seated calf stretch (male) 2130 hamstrings 1118 1118 body weight 1118 6477 Lean forward slightly, feeling a stretch in your calf muscle. 1118
1118 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif seated calf stretch (male) 2130 hamstrings 1118 1118 body weight 1118 6478 Hold the stretch for 20-30 seconds. 1118
1118 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif seated calf stretch (male) 2130 hamstrings 1118 1118 body weight 1118 6479 Switch legs and repeat the stretch. 1118
1119 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif seated glute stretch 2131 hamstrings 1119 1119 body weight 1119 6480 Sit on the ground with your legs extended in front of you. 1119
1119 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif seated glute stretch 2131 hamstrings 1119 1119 body weight 1119 6481 Bend your right knee and cross your right ankle over your left thigh. 1119
1119 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif seated glute stretch 2131 hamstrings 1119 1119 body weight 1119 6482 Place your right hand on the ground behind you for support. 1119
1119 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif seated glute stretch 2131 hamstrings 1119 1119 body weight 1119 6483 With your left hand, gently press down on your right knee to deepen the stretch. 1119
1119 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif seated glute stretch 2131 hamstrings 1119 1119 body weight 1119 6484 Hold the stretch for 30 seconds to 1 minute. 1119
1119 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif seated glute stretch 2131 hamstrings 1119 1119 body weight 1119 6485 Switch sides and repeat. 1119
1120 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif seated leg raise 2132 hip flexors 1120 1120 body weight 1120 6486 Sit on a flat bench with your back straight and your feet flat on the ground. 1120
1120 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif seated leg raise 2132 hip flexors 1120 1120 body weight 1120 6487 Place your hands on the sides of the bench for support. 1120
1120 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif seated leg raise 2132 hip flexors 1120 1120 body weight 1120 6488 Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground. 1120
1120 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif seated leg raise 2132 hip flexors 1120 1120 body weight 1120 6489 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1120
1120 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif seated leg raise 2132 hip flexors 1120 1120 body weight 1120 6490 Repeat for the desired number of repetitions. 1120
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2133 glutes 1121 1121 body weight 1121 6491 Sit on the edge of a chair with your feet flat on the ground. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2134 hamstrings 1121 1121 body weight 1121 6491 Sit on the edge of a chair with your feet flat on the ground. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2133 glutes 1121 1121 body weight 1121 6492 Place your hands on your thighs or on the sides of the chair for support. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2134 hamstrings 1121 1121 body weight 1121 6492 Place your hands on your thighs or on the sides of the chair for support. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2133 glutes 1121 1121 body weight 1121 6493 Slowly lean forward from your hips, keeping your back straight. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2134 hamstrings 1121 1121 body weight 1121 6493 Slowly lean forward from your hips, keeping your back straight. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2133 glutes 1121 1121 body weight 1121 6494 Feel the stretch in your lower back and hold for 20-30 seconds. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2134 hamstrings 1121 1121 body weight 1121 6494 Feel the stretch in your lower back and hold for 20-30 seconds. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2133 glutes 1121 1121 body weight 1121 6495 Slowly return to the starting position and repeat for the desired number of repetitions. 1121
1121 back C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif seated lower back stretch 2134 hamstrings 1121 1121 body weight 1121 6495 Slowly return to the starting position and repeat for the desired number of repetitions. 1121
1122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated piriformis stretch.gif seated piriformis stretch 2135 hamstrings 1122 1122 body weight 1122 6496 Sit on the ground with your legs extended in front of you. 1122
1122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated piriformis stretch.gif seated piriformis stretch 2135 hamstrings 1122 1122 body weight 1122 6497 Bend your right knee and place your right foot on the outside of your left knee. 1122
1122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated piriformis stretch.gif seated piriformis stretch 2135 hamstrings 1122 1122 body weight 1122 6498 Place your left elbow on the outside of your right knee and gently twist your torso to the right. 1122
1122 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated piriformis stretch.gif seated piriformis stretch 2135 hamstrings 1122 1122 body weight 1122 6499 Hold the stretch for 20-30 seconds, then switch sides and repeat. 1122
1123 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif seated side crunch (wall) 2136 obliques 1123 1123 body weight 1123 6500 Sit on the floor with your back against a wall and your legs extended in front of you. 1123
1123 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif seated side crunch (wall) 2136 obliques 1123 1123 body weight 1123 6501 Bend your knees and place your feet flat on the floor, hip-width apart. 1123
1123 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif seated side crunch (wall) 2136 obliques 1123 1123 body weight 1123 6502 Place your hands behind your head with your elbows pointing outwards. 1123
1123 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif seated side crunch (wall) 2136 obliques 1123 1123 body weight 1123 6503 Engage your abs and lean to one side, bringing your elbow towards your hip. 1123
1123 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif seated side crunch (wall) 2136 obliques 1123 1123 body weight 1123 6504 Pause for a moment, then return to the starting position. 1123
1123 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif seated side crunch (wall) 2136 obliques 1123 1123 body weight 1123 6505 Repeat on the other side. 1123
1123 waist C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif seated side crunch (wall) 2136 obliques 1123 1123 body weight 1123 6506 Continue alternating sides for the desired number of repetitions. 1123
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2137 quadriceps 1124 1124 body weight 1124 6507 Sit on the ground with your legs extended in a wide angle. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2138 calves 1124 1124 body weight 1124 6507 Sit on the ground with your legs extended in a wide angle. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2137 quadriceps 1124 1124 body weight 1124 6508 Flex your feet and engage your quadriceps. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2138 calves 1124 1124 body weight 1124 6508 Flex your feet and engage your quadriceps. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2137 quadriceps 1124 1124 body weight 1124 6509 Place your hands on the ground behind you for support. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2138 calves 1124 1124 body weight 1124 6509 Place your hands on the ground behind you for support. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2137 quadriceps 1124 1124 body weight 1124 6510 Keeping your back straight, lean forward from your hips. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2138 calves 1124 1124 body weight 1124 6510 Keeping your back straight, lean forward from your hips. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2137 quadriceps 1124 1124 body weight 1124 6511 Continue leaning forward until you feel a stretch in your hamstrings. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2138 calves 1124 1124 body weight 1124 6511 Continue leaning forward until you feel a stretch in your hamstrings. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2137 quadriceps 1124 1124 body weight 1124 6512 Hold this position for a few breaths. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2138 calves 1124 1124 body weight 1124 6512 Hold this position for a few breaths. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2137 quadriceps 1124 1124 body weight 1124 6513 Slowly release the stretch and return to the starting position. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2138 calves 1124 1124 body weight 1124 6513 Slowly release the stretch and return to the starting position. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2137 quadriceps 1124 1124 body weight 1124 6514 Repeat for the desired number of repetitions. 1124
1124 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif seated wide angle pose sequence 2138 calves 1124 1124 body weight 1124 6514 Repeat for the desired number of repetitions. 1124
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2139 glutes 1125 1125 body weight 1125 6515 Lie flat on your back on a mat or bench with your legs extended. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2140 calves 1125 1125 body weight 1125 6515 Lie flat on your back on a mat or bench with your legs extended. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2139 glutes 1125 1125 body weight 1125 6516 Place your hands by your sides or under your glutes for support. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2140 calves 1125 1125 body weight 1125 6516 Place your hands by your sides or under your glutes for support. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2139 glutes 1125 1125 body weight 1125 6517 Bend your knees and lift your feet off the ground, bringing your thighs towards your chest. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2140 calves 1125 1125 body weight 1125 6517 Bend your knees and lift your feet off the ground, bringing your thighs towards your chest. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2139 glutes 1125 1125 body weight 1125 6518 Pause for a moment at the top, then slowly lower your legs back to the starting position. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2140 calves 1125 1125 body weight 1125 6518 Pause for a moment at the top, then slowly lower your legs back to the starting position. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2139 glutes 1125 1125 body weight 1125 6519 Repeat for the desired number of repetitions. 1125
1125 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2140 calves 1125 1125 body weight 1125 6519 Repeat for the desired number of repetitions. 1125
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2141 glutes 1126 1126 body weight 1126 6520 Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2142 calves 1126 1126 body weight 1126 6520 Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2141 glutes 1126 1126 body weight 1126 6521 Place your hands on the side handles of the machine for support. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2142 calves 1126 1126 body weight 1126 6521 Place your hands on the side handles of the machine for support. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2141 glutes 1126 1126 body weight 1126 6522 Keeping your upper body stationary, exhale and curl your legs upward as far as possible. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2142 calves 1126 1126 body weight 1126 6522 Keeping your upper body stationary, exhale and curl your legs upward as far as possible. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2141 glutes 1126 1126 body weight 1126 6523 Hold the contracted position for a brief pause as you squeeze your hamstrings. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2142 calves 1126 1126 body weight 1126 6523 Hold the contracted position for a brief pause as you squeeze your hamstrings. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2141 glutes 1126 1126 body weight 1126 6524 Slowly lower your legs back to the starting position while inhaling. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2142 calves 1126 1126 body weight 1126 6524 Slowly lower your legs back to the starting position while inhaling. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2141 glutes 1126 1126 body weight 1126 6525 Repeat for the desired number of repetitions. 1126
1126 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif self assisted inverse leg curl 2142 calves 1126 1126 body weight 1126 6525 Repeat for the desired number of repetitions. 1126
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2143 glutes 1127 1127 body weight 1127 6526 Lie flat on your back with your legs extended and your arms by your sides. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2144 calves 1127 1127 body weight 1127 6526 Lie flat on your back with your legs extended and your arms by your sides. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2143 glutes 1127 1127 body weight 1127 6527 Bend your knees and place your feet flat on the ground, hip-width apart. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2144 calves 1127 1127 body weight 1127 6527 Bend your knees and place your feet flat on the ground, hip-width apart. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2143 glutes 1127 1127 body weight 1127 6528 Lift your hips off the ground, engaging your glutes and hamstrings. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2144 calves 1127 1127 body weight 1127 6528 Lift your hips off the ground, engaging your glutes and hamstrings. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2143 glutes 1127 1127 body weight 1127 6529 Slowly curl your legs towards your glutes, keeping your hips lifted. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2144 calves 1127 1127 body weight 1127 6529 Slowly curl your legs towards your glutes, keeping your hips lifted. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2143 glutes 1127 1127 body weight 1127 6530 Pause for a moment at the top, then slowly extend your legs back to the starting position. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2144 calves 1127 1127 body weight 1127 6530 Pause for a moment at the top, then slowly extend your legs back to the starting position. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2143 glutes 1127 1127 body weight 1127 6531 Lower your hips back down to the ground. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2144 calves 1127 1127 body weight 1127 6531 Lower your hips back down to the ground. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2143 glutes 1127 1127 body weight 1127 6532 Repeat for the desired number of repetitions. 1127
1127 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif self assisted inverse leg curl (on floor) 2144 calves 1127 1127 body weight 1127 6532 Repeat for the desired number of repetitions. 1127
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2145 quadriceps 1128 1128 body weight 1128 6533 Stand with your feet shoulder-width apart. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2146 hamstrings 1128 1128 body weight 1128 6533 Stand with your feet shoulder-width apart. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2147 calves 1128 1128 body weight 1128 6533 Stand with your feet shoulder-width apart. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2145 quadriceps 1128 1128 body weight 1128 6534 Bend your knees and lower your body into a squat position. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2146 hamstrings 1128 1128 body weight 1128 6534 Bend your knees and lower your body into a squat position. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2147 calves 1128 1128 body weight 1128 6534 Bend your knees and lower your body into a squat position. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2145 quadriceps 1128 1128 body weight 1128 6535 Jump explosively, extending your hips and knees while swinging your arms for momentum. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2146 hamstrings 1128 1128 body weight 1128 6535 Jump explosively, extending your hips and knees while swinging your arms for momentum. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2147 calves 1128 1128 body weight 1128 6535 Jump explosively, extending your hips and knees while swinging your arms for momentum. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2145 quadriceps 1128 1128 body weight 1128 6536 Land softly on the balls of your feet and immediately go into the next repetition. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2146 hamstrings 1128 1128 body weight 1128 6536 Land softly on the balls of your feet and immediately go into the next repetition. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2147 calves 1128 1128 body weight 1128 6536 Land softly on the balls of your feet and immediately go into the next repetition. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2145 quadriceps 1128 1128 body weight 1128 6537 Repeat for the desired number of repetitions. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2146 hamstrings 1128 1128 body weight 1128 6537 Repeat for the desired number of repetitions. 1128
1128 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif semi squat jump (male) 2147 calves 1128 1128 body weight 1128 6537 Repeat for the desired number of repetitions. 1128
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2148 quadriceps 1129 1129 body weight 1129 6538 Find an open space or a treadmill to perform the exercise. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2149 hamstrings 1129 1129 body weight 1129 6538 Find an open space or a treadmill to perform the exercise. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2150 calves 1129 1129 body weight 1129 6538 Find an open space or a treadmill to perform the exercise. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2148 quadriceps 1129 1129 body weight 1129 6539 Stand tall with your feet hip-width apart. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2149 hamstrings 1129 1129 body weight 1129 6539 Stand tall with your feet hip-width apart. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2150 calves 1129 1129 body weight 1129 6539 Stand tall with your feet hip-width apart. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2148 quadriceps 1129 1129 body weight 1129 6540 Start jogging in place, lifting your knees high and pumping your arms. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2149 hamstrings 1129 1129 body weight 1129 6540 Start jogging in place, lifting your knees high and pumping your arms. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2150 calves 1129 1129 body weight 1129 6540 Start jogging in place, lifting your knees high and pumping your arms. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2148 quadriceps 1129 1129 body weight 1129 6541 After a few seconds, start taking short strides forward, maintaining a quick pace. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2149 hamstrings 1129 1129 body weight 1129 6541 After a few seconds, start taking short strides forward, maintaining a quick pace. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2150 calves 1129 1129 body weight 1129 6541 After a few seconds, start taking short strides forward, maintaining a quick pace. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2148 quadriceps 1129 1129 body weight 1129 6542 Continue running with short strides for the desired duration or distance. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2149 hamstrings 1129 1129 body weight 1129 6542 Continue running with short strides for the desired duration or distance. 1129
1129 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif short stride run 2150 calves 1129 1129 body weight 1129 6542 Continue running with short strides for the desired duration or distance. 1129
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2151 biceps 1130 1130 body weight 1130 6543 Grab the pull-up bar with a shoulder-width grip, palms facing away from you. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2152 forearms 1130 1130 body weight 1130 6543 Grab the pull-up bar with a shoulder-width grip, palms facing away from you. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2151 biceps 1130 1130 body weight 1130 6544 Hang freely with your arms fully extended. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2152 forearms 1130 1130 body weight 1130 6544 Hang freely with your arms fully extended. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2151 biceps 1130 1130 body weight 1130 6545 Engage your back muscles and pull your body up towards the bar until your chin is above the bar. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2152 forearms 1130 1130 body weight 1130 6545 Engage your back muscles and pull your body up towards the bar until your chin is above the bar. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2151 biceps 1130 1130 body weight 1130 6546 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2152 forearms 1130 1130 body weight 1130 6546 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2151 biceps 1130 1130 body weight 1130 6547 Repeat for the desired number of repetitions. 1130
1130 back C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif shoulder grip pull-up 2152 forearms 1130 1130 body weight 1130 6547 Repeat for the desired number of repetitions. 1130
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2153 shoulders 1131 1131 body weight 1131 6548 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2154 triceps 1131 1131 body weight 1131 6548 Start in a high plank position with your hands directly under your shoulders and your body in a straight line. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2153 shoulders 1131 1131 body weight 1131 6549 Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2154 triceps 1131 1131 body weight 1131 6549 Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2153 shoulders 1131 1131 body weight 1131 6550 Place your right hand back on the ground and repeat with your left hand tapping your right shoulder. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2154 triceps 1131 1131 body weight 1131 6550 Place your right hand back on the ground and repeat with your left hand tapping your right shoulder. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2153 shoulders 1131 1131 body weight 1131 6551 Continue alternating shoulder taps while keeping your hips and torso stable. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2154 triceps 1131 1131 body weight 1131 6551 Continue alternating shoulder taps while keeping your hips and torso stable. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2153 shoulders 1131 1131 body weight 1131 6552 Repeat for the desired number of repetitions. 1131
1131 waist C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif shoulder tap 2154 triceps 1131 1131 body weight 1131 6552 Repeat for the desired number of repetitions. 1131
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2155 triceps 1132 1132 body weight 1132 6553 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2156 core 1132 1132 body weight 1132 6553 Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2155 triceps 1132 1132 body weight 1132 6554 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2156 core 1132 1132 body weight 1132 6554 Lower your body towards the ground by bending your elbows, keeping them close to your sides. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2155 triceps 1132 1132 body weight 1132 6555 As you push back up, lift your right hand off the ground and tap your left shoulder. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2156 core 1132 1132 body weight 1132 6555 As you push back up, lift your right hand off the ground and tap your left shoulder. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2155 triceps 1132 1132 body weight 1132 6556 Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2156 core 1132 1132 body weight 1132 6556 Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2155 triceps 1132 1132 body weight 1132 6557 Continue alternating shoulder taps with each push-up repetition. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2156 core 1132 1132 body weight 1132 6557 Continue alternating shoulder taps with each push-up repetition. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2155 triceps 1132 1132 body weight 1132 6558 Maintain a stable core and avoid excessive hip rotation throughout the exercise. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2156 core 1132 1132 body weight 1132 6558 Maintain a stable core and avoid excessive hip rotation throughout the exercise. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2155 triceps 1132 1132 body weight 1132 6559 Repeat for the desired number of repetitions. 1132
1132 chest C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif shoulder tap push-up 2156 core 1132 1132 body weight 1132 6559 Repeat for the desired number of repetitions. 1132
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2157 glutes 1133 1133 body weight 1133 6560 Lie on your side with your legs extended and stacked on top of each other. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2158 obliques 1133 1133 body weight 1133 6560 Lie on your side with your legs extended and stacked on top of each other. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2157 glutes 1133 1133 body weight 1133 6561 Prop yourself up on your forearm, keeping your elbow directly below your shoulder. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2158 obliques 1133 1133 body weight 1133 6561 Prop yourself up on your forearm, keeping your elbow directly below your shoulder. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2157 glutes 1133 1133 body weight 1133 6562 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2158 obliques 1133 1133 body weight 1133 6562 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2157 glutes 1133 1133 body weight 1133 6563 While keeping your core engaged, lift your top leg as high as possible without rotating your hips. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2158 obliques 1133 1133 body weight 1133 6563 While keeping your core engaged, lift your top leg as high as possible without rotating your hips. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2157 glutes 1133 1133 body weight 1133 6564 Pause for a moment at the top, then lower your leg back down. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2158 obliques 1133 1133 body weight 1133 6564 Pause for a moment at the top, then lower your leg back down. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2157 glutes 1133 1133 body weight 1133 6565 Repeat for the desired number of repetitions, then switch sides. 1133
1133 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif side bridge hip abduction 2158 obliques 1133 1133 body weight 1133 6565 Repeat for the desired number of repetitions, then switch sides. 1133
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2159 obliques 1134 1134 body weight 1134 6566 Lie on your side with your legs extended and stacked on top of each other. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2160 glutes 1134 1134 body weight 1134 6566 Lie on your side with your legs extended and stacked on top of each other. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2159 obliques 1134 1134 body weight 1134 6567 Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2160 glutes 1134 1134 body weight 1134 6567 Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2159 obliques 1134 1134 body weight 1134 6568 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2160 glutes 1134 1134 body weight 1134 6568 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2159 obliques 1134 1134 body weight 1134 6569 Hold this position for the desired amount of time. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2160 glutes 1134 1134 body weight 1134 6569 Hold this position for the desired amount of time. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2159 obliques 1134 1134 body weight 1134 6570 Lower your hips back down to the starting position. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2160 glutes 1134 1134 body weight 1134 6570 Lower your hips back down to the starting position. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2159 obliques 1134 1134 body weight 1134 6571 Repeat on the other side. 1134
1134 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif side bridge v. 2 2160 glutes 1134 1134 body weight 1134 6571 Repeat on the other side. 1134
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2161 obliques 1135 1135 body weight 1135 6572 Stand between two parallel bars with your feet shoulder-width apart. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2162 hip flexors 1135 1135 body weight 1135 6572 Stand between two parallel bars with your feet shoulder-width apart. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2161 obliques 1135 1135 body weight 1135 6573 Place your hands on the bars and lift your body off the ground, supporting your weight on your arms. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2162 hip flexors 1135 1135 body weight 1135 6573 Place your hands on the bars and lift your body off the ground, supporting your weight on your arms. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2161 obliques 1135 1135 body weight 1135 6574 Engage your abs and slowly lift your legs to the side, keeping them straight. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2162 hip flexors 1135 1135 body weight 1135 6574 Engage your abs and slowly lift your legs to the side, keeping them straight. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2161 obliques 1135 1135 body weight 1135 6575 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2162 hip flexors 1135 1135 body weight 1135 6575 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2161 obliques 1135 1135 body weight 1135 6576 Repeat for the desired number of repetitions. 1135
1135 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif side hip (on parallel bars) 2162 hip flexors 1135 1135 body weight 1135 6576 Repeat for the desired number of repetitions. 1135
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2163 glutes 1136 1136 body weight 1136 6577 Stand with your feet shoulder-width apart and your hands on your hips. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2164 quadriceps 1136 1136 body weight 1136 6577 Stand with your feet shoulder-width apart and your hands on your hips. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2163 glutes 1136 1136 body weight 1136 6578 Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2164 quadriceps 1136 1136 body weight 1136 6578 Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2163 glutes 1136 1136 body weight 1136 6579 Pause for a moment at the top, then slowly lower your leg back down to the starting position. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2164 quadriceps 1136 1136 body weight 1136 6579 Pause for a moment at the top, then slowly lower your leg back down to the starting position. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2163 glutes 1136 1136 body weight 1136 6580 Repeat on the other side. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2164 quadriceps 1136 1136 body weight 1136 6580 Repeat on the other side. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2163 glutes 1136 1136 body weight 1136 6581 Continue alternating sides for the desired number of repetitions. 1136
1136 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif side hip abduction 2164 quadriceps 1136 1136 body weight 1136 6581 Continue alternating sides for the desired number of repetitions. 1136
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2165 obliques 1137 1137 body weight 1137 6582 Lie on your side with your legs straight and your bottom arm extended straight overhead. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2166 glutes 1137 1137 body weight 1137 6582 Lie on your side with your legs straight and your bottom arm extended straight overhead. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2165 obliques 1137 1137 body weight 1137 6583 Bend your top knee and place your foot on the ground in front of your bottom leg. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2166 glutes 1137 1137 body weight 1137 6583 Bend your top knee and place your foot on the ground in front of your bottom leg. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2165 obliques 1137 1137 body weight 1137 6584 Reach your top arm over your head and grab onto something stable, like a wall or a piece of furniture. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2166 glutes 1137 1137 body weight 1137 6584 Reach your top arm over your head and grab onto something stable, like a wall or a piece of furniture. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2165 obliques 1137 1137 body weight 1137 6585 Slowly lift your bottom leg off the ground, keeping it straight, until you feel a stretch in your side. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2166 glutes 1137 1137 body weight 1137 6585 Slowly lift your bottom leg off the ground, keeping it straight, until you feel a stretch in your side. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2165 obliques 1137 1137 body weight 1137 6586 Hold the stretch for 20-30 seconds, then slowly lower your leg back down. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2166 glutes 1137 1137 body weight 1137 6586 Hold the stretch for 20-30 seconds, then slowly lower your leg back down. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2165 obliques 1137 1137 body weight 1137 6587 Repeat on the other side. 1137
1137 back C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif side lying floor stretch 2166 glutes 1137 1137 body weight 1137 6587 Repeat on the other side. 1137
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2167 glutes 1138 1138 body weight 1138 6588 Lie on your side with your legs straight and stacked on top of each other. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2168 hamstrings 1138 1138 body weight 1138 6588 Lie on your side with your legs straight and stacked on top of each other. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2167 glutes 1138 1138 body weight 1138 6589 Place your bottom arm under your head for support. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2168 hamstrings 1138 1138 body weight 1138 6589 Place your bottom arm under your head for support. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2167 glutes 1138 1138 body weight 1138 6590 Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2168 hamstrings 1138 1138 body weight 1138 6590 Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2167 glutes 1138 1138 body weight 1138 6591 Pause for a moment at the top, then slowly lower your leg back down to the starting position. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2168 hamstrings 1138 1138 body weight 1138 6591 Pause for a moment at the top, then slowly lower your leg back down to the starting position. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2167 glutes 1138 1138 body weight 1138 6592 Repeat for the desired number of repetitions, then switch sides. 1138
1138 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif side lying hip adduction (male) 2168 hamstrings 1138 1138 body weight 1138 6592 Repeat for the desired number of repetitions, then switch sides. 1138
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2169 obliques 1139 1139 body weight 1139 6593 Start by lying on your side with your legs extended and stacked on top of each other. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2170 glutes 1139 1139 body weight 1139 6593 Start by lying on your side with your legs extended and stacked on top of each other. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2169 obliques 1139 1139 body weight 1139 6594 Prop yourself up on your forearm, keeping your elbow directly below your shoulder. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2170 glutes 1139 1139 body weight 1139 6594 Prop yourself up on your forearm, keeping your elbow directly below your shoulder. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2169 obliques 1139 1139 body weight 1139 6595 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2170 glutes 1139 1139 body weight 1139 6595 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2169 obliques 1139 1139 body weight 1139 6596 While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2170 glutes 1139 1139 body weight 1139 6596 While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2169 obliques 1139 1139 body weight 1139 6597 Slowly lower your leg back down to the starting position. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2170 glutes 1139 1139 body weight 1139 6597 Slowly lower your leg back down to the starting position. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2169 obliques 1139 1139 body weight 1139 6598 Repeat for the desired number of repetitions, then switch sides. 1139
1139 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif side plank hip adduction 2170 glutes 1139 1139 body weight 1139 6598 Repeat for the desired number of repetitions, then switch sides. 1139
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2171 trapezius 1140 1140 body weight 1140 6599 Stand or sit up straight with your shoulders relaxed. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2172 sternocleidomastoid 1140 1140 body weight 1140 6599 Stand or sit up straight with your shoulders relaxed. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2171 trapezius 1140 1140 body weight 1140 6600 Tilt your head to the right, bringing your right ear towards your right shoulder. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2172 sternocleidomastoid 1140 1140 body weight 1140 6600 Tilt your head to the right, bringing your right ear towards your right shoulder. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2171 trapezius 1140 1140 body weight 1140 6601 Place your right hand on the left side of your head and gently apply pressure to increase the stretch. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2172 sternocleidomastoid 1140 1140 body weight 1140 6601 Place your right hand on the left side of your head and gently apply pressure to increase the stretch. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2171 trapezius 1140 1140 body weight 1140 6602 Hold the stretch for 15-30 seconds. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2172 sternocleidomastoid 1140 1140 body weight 1140 6602 Hold the stretch for 15-30 seconds. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2171 trapezius 1140 1140 body weight 1140 6603 Repeat on the other side, tilting your head to the left and applying pressure with your left hand. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2172 sternocleidomastoid 1140 1140 body weight 1140 6603 Repeat on the other side, tilting your head to the left and applying pressure with your left hand. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2171 trapezius 1140 1140 body weight 1140 6604 Repeat the stretch 2-3 times on each side. 1140
1140 neck C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif side push neck stretch 2172 sternocleidomastoid 1140 1140 body weight 1140 6604 Repeat the stretch 2-3 times on each side. 1140
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2173 shoulders 1141 1141 body weight 1141 6605 Start by lying on your side with your legs extended and stacked on top of each other. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2174 chest 1141 1141 body weight 1141 6605 Start by lying on your side with your legs extended and stacked on top of each other. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2175 core 1141 1141 body weight 1141 6605 Start by lying on your side with your legs extended and stacked on top of each other. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2173 shoulders 1141 1141 body weight 1141 6606 Place your bottom hand on the ground directly under your shoulder, fingers pointing forward. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2174 chest 1141 1141 body weight 1141 6606 Place your bottom hand on the ground directly under your shoulder, fingers pointing forward. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2175 core 1141 1141 body weight 1141 6606 Place your bottom hand on the ground directly under your shoulder, fingers pointing forward. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2173 shoulders 1141 1141 body weight 1141 6607 Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2174 chest 1141 1141 body weight 1141 6607 Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2175 core 1141 1141 body weight 1141 6607 Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2173 shoulders 1141 1141 body weight 1141 6608 Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2174 chest 1141 1141 body weight 1141 6608 Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2175 core 1141 1141 body weight 1141 6608 Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2173 shoulders 1141 1141 body weight 1141 6609 Lower your body back down to the starting position with control. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2174 chest 1141 1141 body weight 1141 6609 Lower your body back down to the starting position with control. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2175 core 1141 1141 body weight 1141 6609 Lower your body back down to the starting position with control. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2173 shoulders 1141 1141 body weight 1141 6610 Repeat for the desired number of repetitions, then switch sides. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2174 chest 1141 1141 body weight 1141 6610 Repeat for the desired number of repetitions, then switch sides. 1141
1141 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif side push-up 2175 core 1141 1141 body weight 1141 6610 Repeat for the desired number of repetitions, then switch sides. 1141
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2176 wrists 1142 1142 body weight 1142 6611 Stand with your feet shoulder-width apart and your arms extended in front of you. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2177 hands 1142 1142 body weight 1142 6611 Stand with your feet shoulder-width apart and your arms extended in front of you. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2176 wrists 1142 1142 body weight 1142 6612 Extend your right arm out to the side, parallel to the ground, with your palm facing down. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2177 hands 1142 1142 body weight 1142 6612 Extend your right arm out to the side, parallel to the ground, with your palm facing down. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2176 wrists 1142 1142 body weight 1142 6613 With your left hand, grab your right hand and gently pull it towards your body, feeling a stretch in your right forearm. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2177 hands 1142 1142 body weight 1142 6613 With your left hand, grab your right hand and gently pull it towards your body, feeling a stretch in your right forearm. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2176 wrists 1142 1142 body weight 1142 6614 Hold the stretch for 15-30 seconds, then release. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2177 hands 1142 1142 body weight 1142 6614 Hold the stretch for 15-30 seconds, then release. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2176 wrists 1142 1142 body weight 1142 6615 Repeat on the other side. 1142
1142 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif side wrist pull stretch 2177 hands 1142 1142 body weight 1142 6615 Repeat on the other side. 1142
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2178 biceps 1143 1143 body weight 1143 6616 Stand with your feet shoulder-width apart and your knees slightly bent. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2179 forearms 1143 1143 body weight 1143 6616 Stand with your feet shoulder-width apart and your knees slightly bent. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2178 biceps 1143 1143 body weight 1143 6617 Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2179 forearms 1143 1143 body weight 1143 6617 Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2178 biceps 1143 1143 body weight 1143 6618 Hang from the bar with your arms fully extended and your body relaxed. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2179 forearms 1143 1143 body weight 1143 6618 Hang from the bar with your arms fully extended and your body relaxed. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2178 biceps 1143 1143 body weight 1143 6619 Pull yourself up by bending your elbows and bringing your chin towards the bar, while keeping your body straight. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2179 forearms 1143 1143 body weight 1143 6619 Pull yourself up by bending your elbows and bringing your chin towards the bar, while keeping your body straight. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2178 biceps 1143 1143 body weight 1143 6620 Once your chin is above the bar, lower yourself back down to the starting position. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2179 forearms 1143 1143 body weight 1143 6620 Once your chin is above the bar, lower yourself back down to the starting position. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2178 biceps 1143 1143 body weight 1143 6621 Repeat for the desired number of repetitions. 1143
1143 back C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif side-to-side chin 2179 forearms 1143 1143 body weight 1143 6621 Repeat for the desired number of repetitions. 1143
1144 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif side-to-side toe touch (male) 2180 obliques 1144 1144 body weight 1144 6622 Stand with your feet shoulder-width apart and your arms extended to the sides. 1144
1144 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif side-to-side toe touch (male) 2181 hip flexors 1144 1144 body weight 1144 6622 Stand with your feet shoulder-width apart and your arms extended to the sides. 1144
1144 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif side-to-side toe touch (male) 2180 obliques 1144 1144 body weight 1144 6623 Bend at the waist to the right, reaching your right hand towards your right foot while keeping your left hand extended to the side. 1144
1144 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif side-to-side toe touch (male) 2181 hip flexors 1144 1144 body weight 1144 6623 Bend at the waist to the right, reaching your right hand towards your right foot while keeping your left hand extended to the side. 1144
1144 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif side-to-side toe touch (male) 2180 obliques 1144 1144 body weight 1144 6624 Return to the starting position and then bend at the waist to the left, reaching your left hand towards your left foot while keeping your right hand extended to the side. 1144
1144 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif side-to-side toe touch (male) 2181 hip flexors 1144 1144 body weight 1144 6624 Return to the starting position and then bend at the waist to the left, reaching your left hand towards your left foot while keeping your right hand extended to the side. 1144
1144 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif side-to-side toe touch (male) 2180 obliques 1144 1144 body weight 1144 6625 Repeat the side-to-side bending motion for the desired number of repetitions. 1144
1144 waist C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif side-to-side toe touch (male) 2181 hip flexors 1144 1144 body weight 1144 6625 Repeat the side-to-side bending motion for the desired number of repetitions. 1144
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2182 triceps 1145 1145 body weight 1145 6626 Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2183 shoulders 1145 1145 body weight 1145 6626 Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2184 core 1145 1145 body weight 1145 6626 Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2182 triceps 1145 1145 body weight 1145 6627 Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2183 shoulders 1145 1145 body weight 1145 6627 Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2184 core 1145 1145 body weight 1145 6627 Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2182 triceps 1145 1145 body weight 1145 6628 As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2183 shoulders 1145 1145 body weight 1145 6628 As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2184 core 1145 1145 body weight 1145 6628 As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2182 triceps 1145 1145 body weight 1145 6629 Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2183 shoulders 1145 1145 body weight 1145 6629 Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2184 core 1145 1145 body weight 1145 6629 Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2182 triceps 1145 1145 body weight 1145 6630 Repeat the movement, alternating the arm you extend with each repetition. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2183 shoulders 1145 1145 body weight 1145 6630 Repeat the movement, alternating the arm you extend with each repetition. 1145
1145 chest C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif single arm push-up 2184 core 1145 1145 body weight 1145 6630 Repeat the movement, alternating the arm you extend with each repetition. 1145
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2185 hamstrings 1146 1146 body weight 1146 6631 Lie on your back with your knees bent and feet flat on the ground. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2186 quadriceps 1146 1146 body weight 1146 6631 Lie on your back with your knees bent and feet flat on the ground. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2185 hamstrings 1146 1146 body weight 1146 6632 Extend one leg straight out in front of you. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2186 quadriceps 1146 1146 body weight 1146 6632 Extend one leg straight out in front of you. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2185 hamstrings 1146 1146 body weight 1146 6633 Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2186 quadriceps 1146 1146 body weight 1146 6633 Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2185 hamstrings 1146 1146 body weight 1146 6634 Hold for a moment at the top, then slowly lower your hips back down to the starting position. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2186 quadriceps 1146 1146 body weight 1146 6634 Hold for a moment at the top, then slowly lower your hips back down to the starting position. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2185 hamstrings 1146 1146 body weight 1146 6635 Repeat for the desired number of repetitions, then switch legs. 1146
1146 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif single leg bridge with outstretched leg 2186 quadriceps 1146 1146 body weight 1146 6635 Repeat for the desired number of repetitions, then switch legs. 1146
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2187 ankles 1147 1147 dumbbell 1147 6636 Stand with your feet hip-width apart and hold a dumbbell in one hand. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2188 feet 1147 1147 dumbbell 1147 6636 Stand with your feet hip-width apart and hold a dumbbell in one hand. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2187 ankles 1147 1147 dumbbell 1147 6637 Lift one foot off the ground and balance on the other foot. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2188 feet 1147 1147 dumbbell 1147 6637 Lift one foot off the ground and balance on the other foot. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2187 ankles 1147 1147 dumbbell 1147 6638 Slowly raise your heel as high as possible, using your calf muscles. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2188 feet 1147 1147 dumbbell 1147 6638 Slowly raise your heel as high as possible, using your calf muscles. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2187 ankles 1147 1147 dumbbell 1147 6639 Pause for a moment at the top, then slowly lower your heel back down. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2188 feet 1147 1147 dumbbell 1147 6639 Pause for a moment at the top, then slowly lower your heel back down. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2187 ankles 1147 1147 dumbbell 1147 6640 Repeat for the desired number of repetitions, then switch to the other leg. 1147
1147 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif single leg calf raise (on a dumbbell) 2188 feet 1147 1147 dumbbell 1147 6640 Repeat for the desired number of repetitions, then switch to the other leg. 1147
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2189 glutes 1148 1148 body weight 1148 6641 Start by standing with one foot on a platform or slide board. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2190 quadriceps 1148 1148 body weight 1148 6641 Start by standing with one foot on a platform or slide board. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2189 glutes 1148 1148 body weight 1148 6642 Bend your knee slightly and slide the foot on the platform backward, extending your leg. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2190 quadriceps 1148 1148 body weight 1148 6642 Bend your knee slightly and slide the foot on the platform backward, extending your leg. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2189 glutes 1148 1148 body weight 1148 6643 Keep your core engaged and maintain a straight posture throughout the movement. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2190 quadriceps 1148 1148 body weight 1148 6643 Keep your core engaged and maintain a straight posture throughout the movement. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2189 glutes 1148 1148 body weight 1148 6644 Slowly return to the starting position by sliding your foot back to the initial position. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2190 quadriceps 1148 1148 body weight 1148 6644 Slowly return to the starting position by sliding your foot back to the initial position. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2189 glutes 1148 1148 body weight 1148 6645 Repeat the movement for the desired number of repetitions, then switch legs. 1148
1148 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif single leg platform slide 2190 quadriceps 1148 1148 body weight 1148 6645 Repeat the movement for the desired number of repetitions, then switch legs. 1148
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2191 quadriceps 1149 1149 body weight 1149 6646 Stand with your feet shoulder-width apart and arms extended in front of you. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2192 hamstrings 1149 1149 body weight 1149 6646 Stand with your feet shoulder-width apart and arms extended in front of you. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2193 calves 1149 1149 body weight 1149 6646 Stand with your feet shoulder-width apart and arms extended in front of you. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2191 quadriceps 1149 1149 body weight 1149 6647 Lift your right foot off the ground and extend it forward. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2192 hamstrings 1149 1149 body weight 1149 6647 Lift your right foot off the ground and extend it forward. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2193 calves 1149 1149 body weight 1149 6647 Lift your right foot off the ground and extend it forward. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2191 quadriceps 1149 1149 body weight 1149 6648 Slowly lower your body down by bending your left knee and pushing your hips back. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2192 hamstrings 1149 1149 body weight 1149 6648 Slowly lower your body down by bending your left knee and pushing your hips back. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2193 calves 1149 1149 body weight 1149 6648 Slowly lower your body down by bending your left knee and pushing your hips back. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2191 quadriceps 1149 1149 body weight 1149 6649 Keep your chest up and your back straight as you lower yourself down. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2192 hamstrings 1149 1149 body weight 1149 6649 Keep your chest up and your back straight as you lower yourself down. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2193 calves 1149 1149 body weight 1149 6649 Keep your chest up and your back straight as you lower yourself down. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2191 quadriceps 1149 1149 body weight 1149 6650 Lower until your left thigh is parallel to the ground, or as low as you can comfortably go. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2192 hamstrings 1149 1149 body weight 1149 6650 Lower until your left thigh is parallel to the ground, or as low as you can comfortably go. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2193 calves 1149 1149 body weight 1149 6650 Lower until your left thigh is parallel to the ground, or as low as you can comfortably go. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2191 quadriceps 1149 1149 body weight 1149 6651 Pause for a moment at the bottom, then push through your left heel to return to the starting position. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2192 hamstrings 1149 1149 body weight 1149 6651 Pause for a moment at the bottom, then push through your left heel to return to the starting position. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2193 calves 1149 1149 body weight 1149 6651 Pause for a moment at the bottom, then push through your left heel to return to the starting position. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2191 quadriceps 1149 1149 body weight 1149 6652 Repeat for the desired number of repetitions, then switch legs. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2192 hamstrings 1149 1149 body weight 1149 6652 Repeat for the desired number of repetitions, then switch legs. 1149
1149 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif single leg squat (pistol) male 2193 calves 1149 1149 body weight 1149 6652 Repeat for the desired number of repetitions, then switch legs. 1149
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2194 calves 1150 1150 body weight 1150 6653 Stand with your feet shoulder-width apart and your toes pointing slightly outward. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2195 glutes 1150 1150 body weight 1150 6653 Stand with your feet shoulder-width apart and your toes pointing slightly outward. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2194 calves 1150 1150 body weight 1150 6654 Hold onto a stable object for balance if needed. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2195 glutes 1150 1150 body weight 1150 6654 Hold onto a stable object for balance if needed. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2194 calves 1150 1150 body weight 1150 6655 Slowly lower your body by bending your knees and leaning back, keeping your torso upright. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2195 glutes 1150 1150 body weight 1150 6655 Slowly lower your body by bending your knees and leaning back, keeping your torso upright. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2194 calves 1150 1150 body weight 1150 6656 Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2195 glutes 1150 1150 body weight 1150 6656 Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2194 calves 1150 1150 body weight 1150 6657 Pause for a moment, then push through your heels to return to the starting position. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2195 glutes 1150 1150 body weight 1150 6657 Pause for a moment, then push through your heels to return to the starting position. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2194 calves 1150 1150 body weight 1150 6658 Repeat for the desired number of repetitions. 1150
1150 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif sissy squat 2195 glutes 1150 1150 body weight 1150 6658 Repeat for the desired number of repetitions. 1150
1151 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif sit-up v. 2 2196 hip flexors 1151 1151 body weight 1151 6659 Lie flat on your back with your knees bent and feet flat on the ground. 1151
1151 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif sit-up v. 2 2196 hip flexors 1151 1151 body weight 1151 6660 Place your hands behind your head with your elbows pointing outwards. 1151
1151 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif sit-up v. 2 2196 hip flexors 1151 1151 body weight 1151 6661 Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. 1151
1151 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif sit-up v. 2 2196 hip flexors 1151 1151 body weight 1151 6662 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1151
1151 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif sit-up v. 2 2196 hip flexors 1151 1151 body weight 1151 6663 Repeat for the desired number of repetitions. 1151
1152 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif sit-up with arms on chest 2197 hip flexors 1152 1152 body weight 1152 6664 Lie flat on your back with your knees bent and feet flat on the ground. 1152
1152 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif sit-up with arms on chest 2197 hip flexors 1152 1152 body weight 1152 6665 Cross your arms over your chest. 1152
1152 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif sit-up with arms on chest 2197 hip flexors 1152 1152 body weight 1152 6666 Engaging your abs, lift your upper body off the ground towards your knees. 1152
1152 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif sit-up with arms on chest 2197 hip flexors 1152 1152 body weight 1152 6667 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1152
1152 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif sit-up with arms on chest 2197 hip flexors 1152 1152 body weight 1152 6668 Repeat for the desired number of repetitions. 1152
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2198 quadriceps 1153 1153 body weight 1153 6669 Stand with your feet shoulder-width apart. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2199 hamstrings 1153 1153 body weight 1153 6669 Stand with your feet shoulder-width apart. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2200 glutes 1153 1153 body weight 1153 6669 Stand with your feet shoulder-width apart. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2201 calves 1153 1153 body weight 1153 6669 Stand with your feet shoulder-width apart. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2198 quadriceps 1153 1153 body weight 1153 6670 Bend your knees slightly and jump to the right, landing on your right foot. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2199 hamstrings 1153 1153 body weight 1153 6670 Bend your knees slightly and jump to the right, landing on your right foot. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2200 glutes 1153 1153 body weight 1153 6670 Bend your knees slightly and jump to the right, landing on your right foot. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2201 calves 1153 1153 body weight 1153 6670 Bend your knees slightly and jump to the right, landing on your right foot. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2198 quadriceps 1153 1153 body weight 1153 6671 As you land, swing your left leg behind your right leg and tap the ground with your left toes. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2199 hamstrings 1153 1153 body weight 1153 6671 As you land, swing your left leg behind your right leg and tap the ground with your left toes. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2200 glutes 1153 1153 body weight 1153 6671 As you land, swing your left leg behind your right leg and tap the ground with your left toes. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2201 calves 1153 1153 body weight 1153 6671 As you land, swing your left leg behind your right leg and tap the ground with your left toes. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2198 quadriceps 1153 1153 body weight 1153 6672 Immediately jump to the left, landing on your left foot. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2199 hamstrings 1153 1153 body weight 1153 6672 Immediately jump to the left, landing on your left foot. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2200 glutes 1153 1153 body weight 1153 6672 Immediately jump to the left, landing on your left foot. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2201 calves 1153 1153 body weight 1153 6672 Immediately jump to the left, landing on your left foot. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2198 quadriceps 1153 1153 body weight 1153 6673 As you land, swing your right leg behind your left leg and tap the ground with your right toes. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2199 hamstrings 1153 1153 body weight 1153 6673 As you land, swing your right leg behind your left leg and tap the ground with your right toes. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2200 glutes 1153 1153 body weight 1153 6673 As you land, swing your right leg behind your left leg and tap the ground with your right toes. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2201 calves 1153 1153 body weight 1153 6673 As you land, swing your right leg behind your left leg and tap the ground with your right toes. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2198 quadriceps 1153 1153 body weight 1153 6674 Continue alternating sides, jumping and tapping the ground with each leg. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2199 hamstrings 1153 1153 body weight 1153 6674 Continue alternating sides, jumping and tapping the ground with each leg. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2200 glutes 1153 1153 body weight 1153 6674 Continue alternating sides, jumping and tapping the ground with each leg. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2201 calves 1153 1153 body weight 1153 6674 Continue alternating sides, jumping and tapping the ground with each leg. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2198 quadriceps 1153 1153 body weight 1153 6675 Repeat for the desired number of repetitions. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2199 hamstrings 1153 1153 body weight 1153 6675 Repeat for the desired number of repetitions. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2200 glutes 1153 1153 body weight 1153 6675 Repeat for the desired number of repetitions. 1153
1153 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif skater hops 2201 calves 1153 1153 body weight 1153 6675 Repeat for the desired number of repetitions. 1153
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2202 shoulders 1154 1154 skierg machine 1154 6676 Adjust the seat height and footrests to a comfortable position. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2203 forearms 1154 1154 skierg machine 1154 6676 Adjust the seat height and footrests to a comfortable position. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2202 shoulders 1154 1154 skierg machine 1154 6677 Grasp the handles with an overhand grip, palms facing down. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2203 forearms 1154 1154 skierg machine 1154 6677 Grasp the handles with an overhand grip, palms facing down. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2202 shoulders 1154 1154 skierg machine 1154 6678 Sit up straight with your feet flat on the footrests. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2203 forearms 1154 1154 skierg machine 1154 6678 Sit up straight with your feet flat on the footrests. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2202 shoulders 1154 1154 skierg machine 1154 6679 Extend your arms straight out in front of you, keeping your elbows slightly bent. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2203 forearms 1154 1154 skierg machine 1154 6679 Extend your arms straight out in front of you, keeping your elbows slightly bent. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2202 shoulders 1154 1154 skierg machine 1154 6680 Engage your triceps and push the handles down towards your thighs. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2203 forearms 1154 1154 skierg machine 1154 6680 Engage your triceps and push the handles down towards your thighs. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2202 shoulders 1154 1154 skierg machine 1154 6681 Pause for a moment at the bottom, then slowly return to the starting position. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2203 forearms 1154 1154 skierg machine 1154 6681 Pause for a moment at the bottom, then slowly return to the starting position. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2202 shoulders 1154 1154 skierg machine 1154 6682 Repeat for the desired number of repetitions. 1154
1154 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif ski ergometer 2203 forearms 1154 1154 skierg machine 1154 6682 Repeat for the desired number of repetitions. 1154
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2204 quadriceps 1155 1155 body weight 1155 6683 Stand with your feet shoulder-width apart. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2205 hamstrings 1155 1155 body weight 1155 6683 Stand with your feet shoulder-width apart. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2206 glutes 1155 1155 body weight 1155 6683 Stand with your feet shoulder-width apart. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2207 calves 1155 1155 body weight 1155 6683 Stand with your feet shoulder-width apart. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2204 quadriceps 1155 1155 body weight 1155 6684 Bend your knees slightly and keep your back straight. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2205 hamstrings 1155 1155 body weight 1155 6684 Bend your knees slightly and keep your back straight. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2206 glutes 1155 1155 body weight 1155 6684 Bend your knees slightly and keep your back straight. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2207 calves 1155 1155 body weight 1155 6684 Bend your knees slightly and keep your back straight. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2204 quadriceps 1155 1155 body weight 1155 6685 Jump to the right, landing on your right foot while swinging your left leg behind your right leg. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2205 hamstrings 1155 1155 body weight 1155 6685 Jump to the right, landing on your right foot while swinging your left leg behind your right leg. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2206 glutes 1155 1155 body weight 1155 6685 Jump to the right, landing on your right foot while swinging your left leg behind your right leg. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2207 calves 1155 1155 body weight 1155 6685 Jump to the right, landing on your right foot while swinging your left leg behind your right leg. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2204 quadriceps 1155 1155 body weight 1155 6686 Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2205 hamstrings 1155 1155 body weight 1155 6686 Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2206 glutes 1155 1155 body weight 1155 6686 Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2207 calves 1155 1155 body weight 1155 6686 Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2204 quadriceps 1155 1155 body weight 1155 6687 Continue alternating jumps from side to side, mimicking a skiing motion. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2205 hamstrings 1155 1155 body weight 1155 6687 Continue alternating jumps from side to side, mimicking a skiing motion. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2206 glutes 1155 1155 body weight 1155 6687 Continue alternating jumps from side to side, mimicking a skiing motion. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2207 calves 1155 1155 body weight 1155 6687 Continue alternating jumps from side to side, mimicking a skiing motion. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2204 quadriceps 1155 1155 body weight 1155 6688 Repeat for the desired number of repetitions. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2205 hamstrings 1155 1155 body weight 1155 6688 Repeat for the desired number of repetitions. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2206 glutes 1155 1155 body weight 1155 6688 Repeat for the desired number of repetitions. 1155
1155 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif ski step 2207 calves 1155 1155 body weight 1155 6688 Repeat for the desired number of repetitions. 1155
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2208 shoulders 1156 1156 body weight 1156 6689 Start by hanging from a bar with your arms fully extended and your body relaxed. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2209 core 1156 1156 body weight 1156 6689 Start by hanging from a bar with your arms fully extended and your body relaxed. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2208 shoulders 1156 1156 body weight 1156 6690 Engage your core and lift your legs up, bringing your knees towards your chest. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2209 core 1156 1156 body weight 1156 6690 Engage your core and lift your legs up, bringing your knees towards your chest. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2208 shoulders 1156 1156 body weight 1156 6691 Continue to lift your legs up and over your head, allowing your body to pass through the arms. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2209 core 1156 1156 body weight 1156 6691 Continue to lift your legs up and over your head, allowing your body to pass through the arms. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2208 shoulders 1156 1156 body weight 1156 6692 Once your legs are fully extended over your head, begin to lower them back down towards the starting position. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2209 core 1156 1156 body weight 1156 6692 Once your legs are fully extended over your head, begin to lower them back down towards the starting position. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2208 shoulders 1156 1156 body weight 1156 6693 As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2209 core 1156 1156 body weight 1156 6693 As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2208 shoulders 1156 1156 body weight 1156 6694 Repeat for the desired number of repetitions. 1156
1156 back C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif skin the cat 2209 core 1156 1156 body weight 1156 6694 Repeat for the desired number of repetitions. 1156
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2210 quadriceps 1157 1157 sled machine 1157 6695 Adjust the sled machine to a 45-degree angle. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2211 hamstrings 1157 1157 sled machine 1157 6695 Adjust the sled machine to a 45-degree angle. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2212 calves 1157 1157 sled machine 1157 6695 Adjust the sled machine to a 45-degree angle. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2210 quadriceps 1157 1157 sled machine 1157 6696 Sit on the sled machine with your back against the pad and your feet on the footplate. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2211 hamstrings 1157 1157 sled machine 1157 6696 Sit on the sled machine with your back against the pad and your feet on the footplate. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2212 calves 1157 1157 sled machine 1157 6696 Sit on the sled machine with your back against the pad and your feet on the footplate. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2210 quadriceps 1157 1157 sled machine 1157 6697 Place one foot on the footplate and extend your leg, pushing the sled away from you. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2211 hamstrings 1157 1157 sled machine 1157 6697 Place one foot on the footplate and extend your leg, pushing the sled away from you. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2212 calves 1157 1157 sled machine 1157 6697 Place one foot on the footplate and extend your leg, pushing the sled away from you. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2210 quadriceps 1157 1157 sled machine 1157 6698 Slowly bend your knee and lower the sled back to the starting position. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2211 hamstrings 1157 1157 sled machine 1157 6698 Slowly bend your knee and lower the sled back to the starting position. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2212 calves 1157 1157 sled machine 1157 6698 Slowly bend your knee and lower the sled back to the starting position. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2210 quadriceps 1157 1157 sled machine 1157 6699 Repeat with the other leg. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2211 hamstrings 1157 1157 sled machine 1157 6699 Repeat with the other leg. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2212 calves 1157 1157 sled machine 1157 6699 Repeat with the other leg. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2210 quadriceps 1157 1157 sled machine 1157 6700 Continue alternating legs for the desired number of repetitions. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2211 hamstrings 1157 1157 sled machine 1157 6700 Continue alternating legs for the desired number of repetitions. 1157
1157 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif sled 45 degrees one leg press 2212 calves 1157 1157 sled machine 1157 6700 Continue alternating legs for the desired number of repetitions. 1157
1158 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif sled 45¬Ó¡Æ calf press 2213 hamstrings 1158 1158 sled machine 1158 6701 Adjust the sled machine to a 45-degree angle. 1158
1158 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif sled 45¬Ó¡Æ calf press 2213 hamstrings 1158 1158 sled machine 1158 6702 Place your feet on the sled platform with your toes pointing forward. 1158
1158 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif sled 45¬Ó¡Æ calf press 2213 hamstrings 1158 1158 sled machine 1158 6703 Push the sled platform away from you by extending your ankles and calves. 1158
1158 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif sled 45¬Ó¡Æ calf press 2213 hamstrings 1158 1158 sled machine 1158 6704 Pause for a moment at the top, then slowly lower the sled platform back to the starting position. 1158
1158 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif sled 45¬Ó¡Æ calf press 2213 hamstrings 1158 1158 sled machine 1158 6705 Repeat for the desired number of repetitions. 1158
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2214 quadriceps 1159 1159 sled machine 1159 6706 Adjust the seat and footplate of the sled machine to a comfortable position. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2215 hamstrings 1159 1159 sled machine 1159 6706 Adjust the seat and footplate of the sled machine to a comfortable position. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2216 calves 1159 1159 sled machine 1159 6706 Adjust the seat and footplate of the sled machine to a comfortable position. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2214 quadriceps 1159 1159 sled machine 1159 6707 Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2215 hamstrings 1159 1159 sled machine 1159 6707 Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2216 calves 1159 1159 sled machine 1159 6707 Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2214 quadriceps 1159 1159 sled machine 1159 6708 Grip the handles on the sides of the seat for stability. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2215 hamstrings 1159 1159 sled machine 1159 6708 Grip the handles on the sides of the seat for stability. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2216 calves 1159 1159 sled machine 1159 6708 Grip the handles on the sides of the seat for stability. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2214 quadriceps 1159 1159 sled machine 1159 6709 Push the footplate away from your body by extending your legs, keeping your heels on the footplate. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2215 hamstrings 1159 1159 sled machine 1159 6709 Push the footplate away from your body by extending your legs, keeping your heels on the footplate. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2216 calves 1159 1159 sled machine 1159 6709 Push the footplate away from your body by extending your legs, keeping your heels on the footplate. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2214 quadriceps 1159 1159 sled machine 1159 6710 Continue pushing until your legs are almost fully extended, but without locking your knees. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2215 hamstrings 1159 1159 sled machine 1159 6710 Continue pushing until your legs are almost fully extended, but without locking your knees. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2216 calves 1159 1159 sled machine 1159 6710 Continue pushing until your legs are almost fully extended, but without locking your knees. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2214 quadriceps 1159 1159 sled machine 1159 6711 Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2215 hamstrings 1159 1159 sled machine 1159 6711 Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2216 calves 1159 1159 sled machine 1159 6711 Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2214 quadriceps 1159 1159 sled machine 1159 6712 Repeat for the desired number of repetitions. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2215 hamstrings 1159 1159 sled machine 1159 6712 Repeat for the desired number of repetitions. 1159
1159 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif sled 45¬Ó¡Æ leg press 2216 calves 1159 1159 sled machine 1159 6712 Repeat for the desired number of repetitions. 1159
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2217 quadriceps 1160 1160 sled machine 1160 6713 Adjust the seat of the sled machine so that your knees are at a 45-degree angle. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2218 hamstrings 1160 1160 sled machine 1160 6713 Adjust the seat of the sled machine so that your knees are at a 45-degree angle. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2219 calves 1160 1160 sled machine 1160 6713 Adjust the seat of the sled machine so that your knees are at a 45-degree angle. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2217 quadriceps 1160 1160 sled machine 1160 6714 Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2218 hamstrings 1160 1160 sled machine 1160 6714 Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2219 calves 1160 1160 sled machine 1160 6714 Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2217 quadriceps 1160 1160 sled machine 1160 6715 Grip the handles on the sides of the seat for stability. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2218 hamstrings 1160 1160 sled machine 1160 6715 Grip the handles on the sides of the seat for stability. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2219 calves 1160 1160 sled machine 1160 6715 Grip the handles on the sides of the seat for stability. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2217 quadriceps 1160 1160 sled machine 1160 6716 Push the footplate away from your body by extending your legs, keeping your heels on the footplate. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2218 hamstrings 1160 1160 sled machine 1160 6716 Push the footplate away from your body by extending your legs, keeping your heels on the footplate. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2219 calves 1160 1160 sled machine 1160 6716 Push the footplate away from your body by extending your legs, keeping your heels on the footplate. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2217 quadriceps 1160 1160 sled machine 1160 6717 Pause for a moment at the fully extended position. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2218 hamstrings 1160 1160 sled machine 1160 6717 Pause for a moment at the fully extended position. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2219 calves 1160 1160 sled machine 1160 6717 Pause for a moment at the fully extended position. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2217 quadriceps 1160 1160 sled machine 1160 6718 Slowly bend your knees and lower the footplate back towards your body, controlling the movement. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2218 hamstrings 1160 1160 sled machine 1160 6718 Slowly bend your knees and lower the footplate back towards your body, controlling the movement. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2219 calves 1160 1160 sled machine 1160 6718 Slowly bend your knees and lower the footplate back towards your body, controlling the movement. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2217 quadriceps 1160 1160 sled machine 1160 6719 Repeat for the desired number of repetitions. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2218 hamstrings 1160 1160 sled machine 1160 6719 Repeat for the desired number of repetitions. 1160
1160 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif sled 45¬Ó¡Æ leg press (back pov) 2219 calves 1160 1160 sled machine 1160 6719 Repeat for the desired number of repetitions. 1160
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2220 quadriceps 1161 1161 sled machine 1161 6720 Adjust the seat of the sled machine so that your knees are at a 90-degree angle when your feet are on the footplate. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2221 hamstrings 1161 1161 sled machine 1161 6720 Adjust the seat of the sled machine so that your knees are at a 90-degree angle when your feet are on the footplate. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2222 calves 1161 1161 sled machine 1161 6720 Adjust the seat of the sled machine so that your knees are at a 90-degree angle when your feet are on the footplate. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2220 quadriceps 1161 1161 sled machine 1161 6721 Sit on the sled machine with your back flat against the backrest and your feet shoulder-width apart on the footplate. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2221 hamstrings 1161 1161 sled machine 1161 6721 Sit on the sled machine with your back flat against the backrest and your feet shoulder-width apart on the footplate. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2222 calves 1161 1161 sled machine 1161 6721 Sit on the sled machine with your back flat against the backrest and your feet shoulder-width apart on the footplate. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2220 quadriceps 1161 1161 sled machine 1161 6722 Grip the handles on the sides of the seat for stability. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2221 hamstrings 1161 1161 sled machine 1161 6722 Grip the handles on the sides of the seat for stability. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2222 calves 1161 1161 sled machine 1161 6722 Grip the handles on the sides of the seat for stability. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2220 quadriceps 1161 1161 sled machine 1161 6723 Push against the footplate to extend your legs, straightening them completely. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2221 hamstrings 1161 1161 sled machine 1161 6723 Push against the footplate to extend your legs, straightening them completely. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2222 calves 1161 1161 sled machine 1161 6723 Push against the footplate to extend your legs, straightening them completely. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2220 quadriceps 1161 1161 sled machine 1161 6724 Pause for a moment at the top, then slowly bend your knees to lower the footplate back to the starting position. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2221 hamstrings 1161 1161 sled machine 1161 6724 Pause for a moment at the top, then slowly bend your knees to lower the footplate back to the starting position. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2222 calves 1161 1161 sled machine 1161 6724 Pause for a moment at the top, then slowly bend your knees to lower the footplate back to the starting position. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2220 quadriceps 1161 1161 sled machine 1161 6725 Repeat for the desired number of repetitions. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2221 hamstrings 1161 1161 sled machine 1161 6725 Repeat for the desired number of repetitions. 1161
1161 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif sled 45¡Æ leg press (side pov) 2222 calves 1161 1161 sled machine 1161 6725 Repeat for the desired number of repetitions. 1161
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2223 quadriceps 1162 1162 sled machine 1162 6726 Adjust the sled machine to a 45-degree angle. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2224 hamstrings 1162 1162 sled machine 1162 6726 Adjust the sled machine to a 45-degree angle. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2225 calves 1162 1162 sled machine 1162 6726 Adjust the sled machine to a 45-degree angle. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2223 quadriceps 1162 1162 sled machine 1162 6727 Sit on the sled machine with your back against the pad and your feet on the foot platform. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2224 hamstrings 1162 1162 sled machine 1162 6727 Sit on the sled machine with your back against the pad and your feet on the foot platform. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2225 calves 1162 1162 sled machine 1162 6727 Sit on the sled machine with your back against the pad and your feet on the foot platform. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2223 quadriceps 1162 1162 sled machine 1162 6728 Position your feet wider than shoulder-width apart. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2224 hamstrings 1162 1162 sled machine 1162 6728 Position your feet wider than shoulder-width apart. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2225 calves 1162 1162 sled machine 1162 6728 Position your feet wider than shoulder-width apart. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2223 quadriceps 1162 1162 sled machine 1162 6729 Push against the foot platform to extend your legs and straighten your knees. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2224 hamstrings 1162 1162 sled machine 1162 6729 Push against the foot platform to extend your legs and straighten your knees. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2225 calves 1162 1162 sled machine 1162 6729 Push against the foot platform to extend your legs and straighten your knees. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2223 quadriceps 1162 1162 sled machine 1162 6730 Pause for a moment at the end of the movement, then slowly bend your knees to return to the starting position. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2224 hamstrings 1162 1162 sled machine 1162 6730 Pause for a moment at the end of the movement, then slowly bend your knees to return to the starting position. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2225 calves 1162 1162 sled machine 1162 6730 Pause for a moment at the end of the movement, then slowly bend your knees to return to the starting position. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2223 quadriceps 1162 1162 sled machine 1162 6731 Repeat for the desired number of repetitions. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2224 hamstrings 1162 1162 sled machine 1162 6731 Repeat for the desired number of repetitions. 1162
1162 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif sled 45¬Ó¡Æ leg wide press 2225 calves 1162 1162 sled machine 1162 6731 Repeat for the desired number of repetitions. 1162
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2226 hamstrings 1163 1163 sled machine 1163 6732 Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2227 quadriceps 1163 1163 sled machine 1163 6732 Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2226 hamstrings 1163 1163 sled machine 1163 6733 Place your feet shoulder-width apart on the sled, with your toes pointing forward. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2227 quadriceps 1163 1163 sled machine 1163 6733 Place your feet shoulder-width apart on the sled, with your toes pointing forward. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2226 hamstrings 1163 1163 sled machine 1163 6734 Release the safety handles and push the sled away from you by extending your knees and ankles. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2227 quadriceps 1163 1163 sled machine 1163 6734 Release the safety handles and push the sled away from you by extending your knees and ankles. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2226 hamstrings 1163 1163 sled machine 1163 6735 Pause for a moment at the top of the movement, then slowly lower the sled back down by bending your knees and ankles. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2227 quadriceps 1163 1163 sled machine 1163 6735 Pause for a moment at the top of the movement, then slowly lower the sled back down by bending your knees and ankles. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2226 hamstrings 1163 1163 sled machine 1163 6736 Repeat for the desired number of repetitions. 1163
1163 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif sled calf press on leg press 2227 quadriceps 1163 1163 sled machine 1163 6736 Repeat for the desired number of repetitions. 1163
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2228 quadriceps 1164 1164 sled machine 1164 6737 Adjust the sled machine to a comfortable weight and position yourself with your back against the pad. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2229 hamstrings 1164 1164 sled machine 1164 6737 Adjust the sled machine to a comfortable weight and position yourself with your back against the pad. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2230 calves 1164 1164 sled machine 1164 6737 Adjust the sled machine to a comfortable weight and position yourself with your back against the pad. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2228 quadriceps 1164 1164 sled machine 1164 6738 Place your feet shoulder-width apart on the platform, toes slightly pointed outwards. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2229 hamstrings 1164 1164 sled machine 1164 6738 Place your feet shoulder-width apart on the platform, toes slightly pointed outwards. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2230 calves 1164 1164 sled machine 1164 6738 Place your feet shoulder-width apart on the platform, toes slightly pointed outwards. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2228 quadriceps 1164 1164 sled machine 1164 6739 Grip the handles on the sides of the machine for stability. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2229 hamstrings 1164 1164 sled machine 1164 6739 Grip the handles on the sides of the machine for stability. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2230 calves 1164 1164 sled machine 1164 6739 Grip the handles on the sides of the machine for stability. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2228 quadriceps 1164 1164 sled machine 1164 6740 Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2229 hamstrings 1164 1164 sled machine 1164 6740 Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2230 calves 1164 1164 sled machine 1164 6740 Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2228 quadriceps 1164 1164 sled machine 1164 6741 Continue lowering until your thighs are parallel to the ground or slightly below. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2229 hamstrings 1164 1164 sled machine 1164 6741 Continue lowering until your thighs are parallel to the ground or slightly below. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2230 calves 1164 1164 sled machine 1164 6741 Continue lowering until your thighs are parallel to the ground or slightly below. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2228 quadriceps 1164 1164 sled machine 1164 6742 Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2229 hamstrings 1164 1164 sled machine 1164 6742 Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2230 calves 1164 1164 sled machine 1164 6742 Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2228 quadriceps 1164 1164 sled machine 1164 6743 Repeat for the desired number of repetitions. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2229 hamstrings 1164 1164 sled machine 1164 6743 Repeat for the desired number of repetitions. 1164
1164 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif sled closer hack squat 2230 calves 1164 1164 sled machine 1164 6743 Repeat for the desired number of repetitions. 1164
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2232 glutes 1165 1165 sled machine 1165 6744 Adjust the sled machine to a comfortable weight and position yourself on the machine with your toes on the platform and your heels hanging off. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2231 hamstrings 1165 1165 sled machine 1165 6744 Adjust the sled machine to a comfortable weight and position yourself on the machine with your toes on the platform and your heels hanging off. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2232 glutes 1165 1165 sled machine 1165 6745 Place your hands on the handles or the sides of the machine for support. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2231 hamstrings 1165 1165 sled machine 1165 6745 Place your hands on the handles or the sides of the machine for support. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2232 glutes 1165 1165 sled machine 1165 6746 Engage your calves and slowly raise your heels as high as possible, pushing against the resistance of the sled. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2231 hamstrings 1165 1165 sled machine 1165 6746 Engage your calves and slowly raise your heels as high as possible, pushing against the resistance of the sled. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2232 glutes 1165 1165 sled machine 1165 6747 Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2231 hamstrings 1165 1165 sled machine 1165 6747 Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2232 glutes 1165 1165 sled machine 1165 6748 Repeat for the desired number of repetitions. 1165
1165 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif sled forward angled calf raise 2231 hamstrings 1165 1165 sled machine 1165 6748 Repeat for the desired number of repetitions. 1165
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2233 quadriceps 1166 1166 sled machine 1166 6749 Adjust the sled machine to a comfortable position for your height. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2235 calves 1166 1166 sled machine 1166 6749 Adjust the sled machine to a comfortable position for your height. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2234 hamstrings 1166 1166 sled machine 1166 6749 Adjust the sled machine to a comfortable position for your height. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2233 quadriceps 1166 1166 sled machine 1166 6750 Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2235 calves 1166 1166 sled machine 1166 6750 Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2234 hamstrings 1166 1166 sled machine 1166 6750 Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2233 quadriceps 1166 1166 sled machine 1166 6751 Hold onto the handles or bars for stability. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2235 calves 1166 1166 sled machine 1166 6751 Hold onto the handles or bars for stability. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2234 hamstrings 1166 1166 sled machine 1166 6751 Hold onto the handles or bars for stability. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2233 quadriceps 1166 1166 sled machine 1166 6752 Lower your body by bending your knees and hips, keeping your back straight and chest up. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2235 calves 1166 1166 sled machine 1166 6752 Lower your body by bending your knees and hips, keeping your back straight and chest up. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2234 hamstrings 1166 1166 sled machine 1166 6752 Lower your body by bending your knees and hips, keeping your back straight and chest up. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2233 quadriceps 1166 1166 sled machine 1166 6753 Continue lowering until your thighs are parallel to the ground or slightly below. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2235 calves 1166 1166 sled machine 1166 6753 Continue lowering until your thighs are parallel to the ground or slightly below. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2234 hamstrings 1166 1166 sled machine 1166 6753 Continue lowering until your thighs are parallel to the ground or slightly below. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2233 quadriceps 1166 1166 sled machine 1166 6754 Pause for a moment, then push through your heels to raise your body back up to the starting position. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2235 calves 1166 1166 sled machine 1166 6754 Pause for a moment, then push through your heels to raise your body back up to the starting position. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2234 hamstrings 1166 1166 sled machine 1166 6754 Pause for a moment, then push through your heels to raise your body back up to the starting position. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2233 quadriceps 1166 1166 sled machine 1166 6755 Repeat for the desired number of repetitions. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2235 calves 1166 1166 sled machine 1166 6755 Repeat for the desired number of repetitions. 1166
1166 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif sled hack squat 2234 hamstrings 1166 1166 sled machine 1166 6755 Repeat for the desired number of repetitions. 1166
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2236 hamstrings 1167 1167 sled machine 1167 6756 Adjust the sled machine to a comfortable weight. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2237 glutes 1167 1167 sled machine 1167 6756 Adjust the sled machine to a comfortable weight. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2236 hamstrings 1167 1167 sled machine 1167 6757 Sit on the sled machine with your back against the pad and your feet on the platform. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2237 glutes 1167 1167 sled machine 1167 6757 Sit on the sled machine with your back against the pad and your feet on the platform. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2236 hamstrings 1167 1167 sled machine 1167 6758 Place your toes and the balls of your feet on the edge of the platform, with your heels hanging off. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2237 glutes 1167 1167 sled machine 1167 6758 Place your toes and the balls of your feet on the edge of the platform, with your heels hanging off. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2236 hamstrings 1167 1167 sled machine 1167 6759 Push the platform away from you by extending your ankles, keeping your knees slightly bent. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2237 glutes 1167 1167 sled machine 1167 6759 Push the platform away from you by extending your ankles, keeping your knees slightly bent. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2236 hamstrings 1167 1167 sled machine 1167 6760 Continue pushing until your calves are fully contracted. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2237 glutes 1167 1167 sled machine 1167 6760 Continue pushing until your calves are fully contracted. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2236 hamstrings 1167 1167 sled machine 1167 6761 Hold the contraction for a moment, then slowly lower the platform back to the starting position. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2237 glutes 1167 1167 sled machine 1167 6761 Hold the contraction for a moment, then slowly lower the platform back to the starting position. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2236 hamstrings 1167 1167 sled machine 1167 6762 Repeat for the desired number of repetitions. 1167
1167 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif sled lying calf press 2237 glutes 1167 1167 sled machine 1167 6762 Repeat for the desired number of repetitions. 1167
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2238 quadriceps 1168 1168 sled machine 1168 6763 Adjust the sled machine to a comfortable weight. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2240 calves 1168 1168 sled machine 1168 6763 Adjust the sled machine to a comfortable weight. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2239 hamstrings 1168 1168 sled machine 1168 6763 Adjust the sled machine to a comfortable weight. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2238 quadriceps 1168 1168 sled machine 1168 6764 Lie on your back on the sled machine with your feet on the footplate. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2240 calves 1168 1168 sled machine 1168 6764 Lie on your back on the sled machine with your feet on the footplate. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2239 hamstrings 1168 1168 sled machine 1168 6764 Lie on your back on the sled machine with your feet on the footplate. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2238 quadriceps 1168 1168 sled machine 1168 6765 Position your feet shoulder-width apart and slightly angled outwards. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2240 calves 1168 1168 sled machine 1168 6765 Position your feet shoulder-width apart and slightly angled outwards. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2239 hamstrings 1168 1168 sled machine 1168 6765 Position your feet shoulder-width apart and slightly angled outwards. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2238 quadriceps 1168 1168 sled machine 1168 6766 Grip the handles of the sled machine for stability. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2240 calves 1168 1168 sled machine 1168 6766 Grip the handles of the sled machine for stability. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2239 hamstrings 1168 1168 sled machine 1168 6766 Grip the handles of the sled machine for stability. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2238 quadriceps 1168 1168 sled machine 1168 6767 Engage your glutes and core muscles. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2240 calves 1168 1168 sled machine 1168 6767 Engage your glutes and core muscles. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2239 hamstrings 1168 1168 sled machine 1168 6767 Engage your glutes and core muscles. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2238 quadriceps 1168 1168 sled machine 1168 6768 Push through your heels and extend your legs to lift the sled. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2240 calves 1168 1168 sled machine 1168 6768 Push through your heels and extend your legs to lift the sled. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2239 hamstrings 1168 1168 sled machine 1168 6768 Push through your heels and extend your legs to lift the sled. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2238 quadriceps 1168 1168 sled machine 1168 6769 Lower the sled back down by bending your knees and hips. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2240 calves 1168 1168 sled machine 1168 6769 Lower the sled back down by bending your knees and hips. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2239 hamstrings 1168 1168 sled machine 1168 6769 Lower the sled back down by bending your knees and hips. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2238 quadriceps 1168 1168 sled machine 1168 6770 Repeat for the desired number of repetitions. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2240 calves 1168 1168 sled machine 1168 6770 Repeat for the desired number of repetitions. 1168
1168 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif sled lying squat 2239 hamstrings 1168 1168 sled machine 1168 6770 Repeat for the desired number of repetitions. 1168
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2241 hamstrings 1169 1169 sled machine 1169 6771 Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2242 glutes 1169 1169 sled machine 1169 6771 Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2241 hamstrings 1169 1169 sled machine 1169 6772 Sit on the machine with your back against the backrest and your feet on the sled, shoulder-width apart. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2242 glutes 1169 1169 sled machine 1169 6772 Sit on the machine with your back against the backrest and your feet on the sled, shoulder-width apart. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2241 hamstrings 1169 1169 sled machine 1169 6773 Place your toes and the balls of your feet on the sled, keeping your heels off. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2242 glutes 1169 1169 sled machine 1169 6773 Place your toes and the balls of your feet on the sled, keeping your heels off. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2241 hamstrings 1169 1169 sled machine 1169 6774 Push the sled forward by extending your ankles, keeping your knees slightly bent. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2242 glutes 1169 1169 sled machine 1169 6774 Push the sled forward by extending your ankles, keeping your knees slightly bent. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2241 hamstrings 1169 1169 sled machine 1169 6775 Pause for a moment at the top, then slowly lower the sled back down by flexing your ankles. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2242 glutes 1169 1169 sled machine 1169 6775 Pause for a moment at the top, then slowly lower the sled back down by flexing your ankles. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2241 hamstrings 1169 1169 sled machine 1169 6776 Repeat for the desired number of repetitions. 1169
1169 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif sled one leg calf press on leg press 2242 glutes 1169 1169 sled machine 1169 6776 Repeat for the desired number of repetitions. 1169
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2244 shoulders 1170 1170 hammer 1170 6777 Stand with your feet shoulder-width apart and hold the sledge hammer with both hands. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2243 forearms 1170 1170 hammer 1170 6777 Stand with your feet shoulder-width apart and hold the sledge hammer with both hands. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2244 shoulders 1170 1170 hammer 1170 6778 Engage your core and keep your back straight. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2243 forearms 1170 1170 hammer 1170 6778 Engage your core and keep your back straight. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2244 shoulders 1170 1170 hammer 1170 6779 Swing the sledge hammer down towards the ground, using your core and upper body strength. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2243 forearms 1170 1170 hammer 1170 6779 Swing the sledge hammer down towards the ground, using your core and upper body strength. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2244 shoulders 1170 1170 hammer 1170 6780 As you swing down, pivot your hips and transfer the force to the hammer. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2243 forearms 1170 1170 hammer 1170 6780 As you swing down, pivot your hips and transfer the force to the hammer. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2244 shoulders 1170 1170 hammer 1170 6781 Repeat for the desired number of repetitions. 1170
1170 waist C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif sledge hammer 2243 forearms 1170 1170 hammer 1170 6781 Repeat for the desired number of repetitions. 1170
1171 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif smith back shrug 2245 shoulders 1171 1171 smith machine 1171 6782 Stand with your feet shoulder-width apart and your knees slightly bent. 1171
1171 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif smith back shrug 2245 shoulders 1171 1171 smith machine 1171 6783 Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 1171
1171 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif smith back shrug 2245 shoulders 1171 1171 smith machine 1171 6784 Keep your arms straight and allow the barbell to hang in front of your thighs. 1171
1171 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif smith back shrug 2245 shoulders 1171 1171 smith machine 1171 6785 Lift your shoulders straight up towards your ears, squeezing your traps at the top. 1171
1171 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif smith back shrug 2245 shoulders 1171 1171 smith machine 1171 6786 Hold for a moment, then lower your shoulders back down to the starting position. 1171
1171 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif smith back shrug 2245 shoulders 1171 1171 smith machine 1171 6787 Repeat for the desired number of repetitions. 1171
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2246 triceps 1172 1172 smith machine 1172 6788 Adjust the seat height of the smith machine so that the bar is at shoulder level. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2247 upper back 1172 1172 smith machine 1172 6788 Adjust the seat height of the smith machine so that the bar is at shoulder level. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2246 triceps 1172 1172 smith machine 1172 6789 Stand with your feet shoulder-width apart and your knees slightly bent. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2247 upper back 1172 1172 smith machine 1172 6789 Stand with your feet shoulder-width apart and your knees slightly bent. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2246 triceps 1172 1172 smith machine 1172 6790 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2247 upper back 1172 1172 smith machine 1172 6790 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2246 triceps 1172 1172 smith machine 1172 6791 Lift the bar off the rack and step back, maintaining a stable stance. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2247 upper back 1172 1172 smith machine 1172 6791 Lift the bar off the rack and step back, maintaining a stable stance. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2246 triceps 1172 1172 smith machine 1172 6792 Lower the bar down to the back of your neck, keeping your elbows pointing forward. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2247 upper back 1172 1172 smith machine 1172 6792 Lower the bar down to the back of your neck, keeping your elbows pointing forward. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2246 triceps 1172 1172 smith machine 1172 6793 Press the bar up overhead until your arms are fully extended. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2247 upper back 1172 1172 smith machine 1172 6793 Press the bar up overhead until your arms are fully extended. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2246 triceps 1172 1172 smith machine 1172 6794 Pause for a moment at the top, then slowly lower the bar back down to the starting position. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2247 upper back 1172 1172 smith machine 1172 6794 Pause for a moment at the top, then slowly lower the bar back down to the starting position. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2246 triceps 1172 1172 smith machine 1172 6795 Repeat for the desired number of repetitions. 1172
1172 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif smith behind neck press 2247 upper back 1172 1172 smith machine 1172 6795 Repeat for the desired number of repetitions. 1172
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2249 shoulders 1173 1173 smith machine 1173 6796 Adjust the height of the smith machine bar to chest level. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2248 triceps 1173 1173 smith machine 1173 6796 Adjust the height of the smith machine bar to chest level. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2249 shoulders 1173 1173 smith machine 1173 6797 Lie flat on the bench with your feet firmly planted on the ground. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2248 triceps 1173 1173 smith machine 1173 6797 Lie flat on the bench with your feet firmly planted on the ground. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2249 shoulders 1173 1173 smith machine 1173 6798 Grip the bar with an overhand grip slightly wider than shoulder-width apart. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2248 triceps 1173 1173 smith machine 1173 6798 Grip the bar with an overhand grip slightly wider than shoulder-width apart. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2249 shoulders 1173 1173 smith machine 1173 6799 Unrack the bar and lower it towards your chest, keeping your elbows tucked in. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2248 triceps 1173 1173 smith machine 1173 6799 Unrack the bar and lower it towards your chest, keeping your elbows tucked in. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2249 shoulders 1173 1173 smith machine 1173 6800 Pause for a moment when the bar touches your chest. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2248 triceps 1173 1173 smith machine 1173 6800 Pause for a moment when the bar touches your chest. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2249 shoulders 1173 1173 smith machine 1173 6801 Push the bar back up to the starting position, fully extending your arms. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2248 triceps 1173 1173 smith machine 1173 6801 Push the bar back up to the starting position, fully extending your arms. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2249 shoulders 1173 1173 smith machine 1173 6802 Repeat for the desired number of repetitions. 1173
1173 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif smith bench press 2248 triceps 1173 1173 smith machine 1173 6802 Repeat for the desired number of repetitions. 1173
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2250 hamstrings 1174 1174 smith machine 1174 6803 Start by standing with your feet shoulder-width apart, toes pointing forward. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2251 lower back 1174 1174 smith machine 1174 6803 Start by standing with your feet shoulder-width apart, toes pointing forward. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2250 hamstrings 1174 1174 smith machine 1174 6804 Place the barbell across your upper back, resting it on your traps. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2251 lower back 1174 1174 smith machine 1174 6804 Place the barbell across your upper back, resting it on your traps. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2250 hamstrings 1174 1174 smith machine 1174 6805 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2251 lower back 1174 1174 smith machine 1174 6805 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2250 hamstrings 1174 1174 smith machine 1174 6806 Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2251 lower back 1174 1174 smith machine 1174 6806 Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2250 hamstrings 1174 1174 smith machine 1174 6807 Engage your glutes and hamstrings to raise your torso back up to the starting position. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2251 lower back 1174 1174 smith machine 1174 6807 Engage your glutes and hamstrings to raise your torso back up to the starting position. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2250 hamstrings 1174 1174 smith machine 1174 6808 Repeat for the desired number of repetitions. 1174
1174 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif smith bent knee good morning 2251 lower back 1174 1174 smith machine 1174 6808 Repeat for the desired number of repetitions. 1174
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2252 biceps 1175 1175 smith machine 1175 6809 Set up the smith machine with the bar at hip height. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2253 forearms 1175 1175 smith machine 1175 6809 Set up the smith machine with the bar at hip height. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2252 biceps 1175 1175 smith machine 1175 6810 Stand facing the bar with your feet shoulder-width apart. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2253 forearms 1175 1175 smith machine 1175 6810 Stand facing the bar with your feet shoulder-width apart. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2252 biceps 1175 1175 smith machine 1175 6811 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2253 forearms 1175 1175 smith machine 1175 6811 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2252 biceps 1175 1175 smith machine 1175 6812 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2253 forearms 1175 1175 smith machine 1175 6812 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2252 biceps 1175 1175 smith machine 1175 6813 Pull the bar towards your lower chest, squeezing your shoulder blades together. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2253 forearms 1175 1175 smith machine 1175 6813 Pull the bar towards your lower chest, squeezing your shoulder blades together. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2252 biceps 1175 1175 smith machine 1175 6814 Pause for a moment at the top, then slowly lower the bar back down to the starting position. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2253 forearms 1175 1175 smith machine 1175 6814 Pause for a moment at the top, then slowly lower the bar back down to the starting position. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2252 biceps 1175 1175 smith machine 1175 6815 Repeat for the desired number of repetitions. 1175
1175 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif smith bent over row 2253 forearms 1175 1175 smith machine 1175 6815 Repeat for the desired number of repetitions. 1175
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2255 hamstrings 1176 1176 smith machine 1176 6816 Adjust the height of the smith machine bar to a comfortable position. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2254 glutes 1176 1176 smith machine 1176 6816 Adjust the height of the smith machine bar to a comfortable position. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2256 calves 1176 1176 smith machine 1176 6816 Adjust the height of the smith machine bar to a comfortable position. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2255 hamstrings 1176 1176 smith machine 1176 6817 Stand with your feet shoulder-width apart, toes slightly turned out. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2254 glutes 1176 1176 smith machine 1176 6817 Stand with your feet shoulder-width apart, toes slightly turned out. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2256 calves 1176 1176 smith machine 1176 6817 Stand with your feet shoulder-width apart, toes slightly turned out. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2255 hamstrings 1176 1176 smith machine 1176 6818 Place the barbell across your upper back, resting it on your traps. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2254 glutes 1176 1176 smith machine 1176 6818 Place the barbell across your upper back, resting it on your traps. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2256 calves 1176 1176 smith machine 1176 6818 Place the barbell across your upper back, resting it on your traps. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2255 hamstrings 1176 1176 smith machine 1176 6819 Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2254 glutes 1176 1176 smith machine 1176 6819 Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2256 calves 1176 1176 smith machine 1176 6819 Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2255 hamstrings 1176 1176 smith machine 1176 6820 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2254 glutes 1176 1176 smith machine 1176 6820 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2256 calves 1176 1176 smith machine 1176 6820 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2255 hamstrings 1176 1176 smith machine 1176 6821 Pause for a moment, then push through your heels to return to the starting position. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2254 glutes 1176 1176 smith machine 1176 6821 Pause for a moment, then push through your heels to return to the starting position. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2256 calves 1176 1176 smith machine 1176 6821 Pause for a moment, then push through your heels to return to the starting position. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2255 hamstrings 1176 1176 smith machine 1176 6822 Repeat for the desired number of repetitions. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2254 glutes 1176 1176 smith machine 1176 6822 Repeat for the desired number of repetitions. 1176
1176 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif smith chair squat 2256 calves 1176 1176 smith machine 1176 6822 Repeat for the desired number of repetitions. 1176
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2257 chest 1177 1177 smith machine 1177 6823 Adjust the seat height and position yourself on the bench with your feet flat on the ground. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2258 shoulders 1177 1177 smith machine 1177 6823 Adjust the seat height and position yourself on the bench with your feet flat on the ground. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2257 chest 1177 1177 smith machine 1177 6824 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2258 shoulders 1177 1177 smith machine 1177 6824 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2257 chest 1177 1177 smith machine 1177 6825 Lower the barbell towards your chest, keeping your elbows close to your body. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2258 shoulders 1177 1177 smith machine 1177 6825 Lower the barbell towards your chest, keeping your elbows close to your body. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2257 chest 1177 1177 smith machine 1177 6826 Pause for a moment at the bottom, then push the barbell back up to the starting position. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2258 shoulders 1177 1177 smith machine 1177 6826 Pause for a moment at the bottom, then push the barbell back up to the starting position. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2257 chest 1177 1177 smith machine 1177 6827 Repeat for the desired number of repetitions. 1177
1177 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif smith close-grip bench press 2258 shoulders 1177 1177 smith machine 1177 6827 Repeat for the desired number of repetitions. 1177
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2260 quadriceps 1178 1178 smith machine 1178 6828 Set up the smith machine with the bar at hip height. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2261 lower back 1178 1178 smith machine 1178 6828 Set up the smith machine with the bar at hip height. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2259 hamstrings 1178 1178 smith machine 1178 6828 Set up the smith machine with the bar at hip height. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2260 quadriceps 1178 1178 smith machine 1178 6829 Stand with your feet shoulder-width apart, toes pointing slightly outward. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2261 lower back 1178 1178 smith machine 1178 6829 Stand with your feet shoulder-width apart, toes pointing slightly outward. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2259 hamstrings 1178 1178 smith machine 1178 6829 Stand with your feet shoulder-width apart, toes pointing slightly outward. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2260 quadriceps 1178 1178 smith machine 1178 6830 Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2261 lower back 1178 1178 smith machine 1178 6830 Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2259 hamstrings 1178 1178 smith machine 1178 6830 Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2260 quadriceps 1178 1178 smith machine 1178 6831 Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2261 lower back 1178 1178 smith machine 1178 6831 Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2259 hamstrings 1178 1178 smith machine 1178 6831 Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2260 quadriceps 1178 1178 smith machine 1178 6832 Stand up straight, fully extending your hips and knees. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2261 lower back 1178 1178 smith machine 1178 6832 Stand up straight, fully extending your hips and knees. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2259 hamstrings 1178 1178 smith machine 1178 6832 Stand up straight, fully extending your hips and knees. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2260 quadriceps 1178 1178 smith machine 1178 6833 Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2261 lower back 1178 1178 smith machine 1178 6833 Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2259 hamstrings 1178 1178 smith machine 1178 6833 Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2260 quadriceps 1178 1178 smith machine 1178 6834 Repeat for the desired number of repetitions. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2261 lower back 1178 1178 smith machine 1178 6834 Repeat for the desired number of repetitions. 1178
1178 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif smith deadlift 2259 hamstrings 1178 1178 smith machine 1178 6834 Repeat for the desired number of repetitions. 1178
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2263 shoulders 1179 1179 smith machine 1179 6835 Adjust the decline bench to the desired angle. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2262 triceps 1179 1179 smith machine 1179 6835 Adjust the decline bench to the desired angle. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2263 shoulders 1179 1179 smith machine 1179 6836 Lie down on the bench with your feet secured under the foot pads. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2262 triceps 1179 1179 smith machine 1179 6836 Lie down on the bench with your feet secured under the foot pads. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2263 shoulders 1179 1179 smith machine 1179 6837 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2262 triceps 1179 1179 smith machine 1179 6837 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2263 shoulders 1179 1179 smith machine 1179 6838 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2262 triceps 1179 1179 smith machine 1179 6838 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2263 shoulders 1179 1179 smith machine 1179 6839 Pause for a moment at the bottom, then push the barbell back up to the starting position. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2262 triceps 1179 1179 smith machine 1179 6839 Pause for a moment at the bottom, then push the barbell back up to the starting position. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2263 shoulders 1179 1179 smith machine 1179 6840 Repeat for the desired number of repetitions. 1179
1179 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif smith decline bench press 2262 triceps 1179 1179 smith machine 1179 6840 Repeat for the desired number of repetitions. 1179
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2265 shoulders 1180 1180 smith machine 1180 6841 Adjust the smith machine to a decline position. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2264 triceps 1180 1180 smith machine 1180 6841 Adjust the smith machine to a decline position. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2265 shoulders 1180 1180 smith machine 1180 6842 Lie down on the bench with your feet secured under the foot pads. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2264 triceps 1180 1180 smith machine 1180 6842 Lie down on the bench with your feet secured under the foot pads. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2265 shoulders 1180 1180 smith machine 1180 6843 Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2264 triceps 1180 1180 smith machine 1180 6843 Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2265 shoulders 1180 1180 smith machine 1180 6844 Unrack the barbell and lower it towards your chest, keeping your elbows tucked in. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2264 triceps 1180 1180 smith machine 1180 6844 Unrack the barbell and lower it towards your chest, keeping your elbows tucked in. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2265 shoulders 1180 1180 smith machine 1180 6845 Pause for a moment at the bottom, then push the barbell back up to the starting position. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2264 triceps 1180 1180 smith machine 1180 6845 Pause for a moment at the bottom, then push the barbell back up to the starting position. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2265 shoulders 1180 1180 smith machine 1180 6846 Repeat for the desired number of repetitions. 1180
1180 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif smith decline reverse-grip press 2264 triceps 1180 1180 smith machine 1180 6846 Repeat for the desired number of repetitions. 1180
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6847 Set up the smith machine with the barbell at shoulder height. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6847 Set up the smith machine with the barbell at shoulder height. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6847 Set up the smith machine with the barbell at shoulder height. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6847 Set up the smith machine with the barbell at shoulder height. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6848 Stand facing the barbell with your feet shoulder-width apart. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6848 Stand facing the barbell with your feet shoulder-width apart. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6848 Stand facing the barbell with your feet shoulder-width apart. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6848 Stand facing the barbell with your feet shoulder-width apart. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6849 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6849 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6849 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6849 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6850 Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6850 Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6850 Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6850 Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6851 Keep your chest up, back straight, and core engaged. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6851 Keep your chest up, back straight, and core engaged. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6851 Keep your chest up, back straight, and core engaged. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6851 Keep your chest up, back straight, and core engaged. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6852 Lower your body by bending at the knees and hips, as if sitting back into a chair. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6852 Lower your body by bending at the knees and hips, as if sitting back into a chair. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6852 Lower your body by bending at the knees and hips, as if sitting back into a chair. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6852 Lower your body by bending at the knees and hips, as if sitting back into a chair. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6853 Continue lowering until your thighs are parallel to the ground or slightly below. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6853 Continue lowering until your thighs are parallel to the ground or slightly below. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6853 Continue lowering until your thighs are parallel to the ground or slightly below. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6853 Continue lowering until your thighs are parallel to the ground or slightly below. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6854 Pause for a moment, then push through your heels to return to the starting position. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6854 Pause for a moment, then push through your heels to return to the starting position. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6854 Pause for a moment, then push through your heels to return to the starting position. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6854 Pause for a moment, then push through your heels to return to the starting position. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2266 quadriceps 1181 1181 smith machine 1181 6855 Repeat for the desired number of repetitions. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2268 calves 1181 1181 smith machine 1181 6855 Repeat for the desired number of repetitions. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2269 core 1181 1181 smith machine 1181 6855 Repeat for the desired number of repetitions. 1181
1181 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif smith front squat (clean grip) 2267 hamstrings 1181 1181 smith machine 1181 6855 Repeat for the desired number of repetitions. 1181
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6856 Set up the smith machine with the barbell at shoulder height. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6856 Set up the smith machine with the barbell at shoulder height. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6856 Set up the smith machine with the barbell at shoulder height. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6857 Stand with your feet shoulder-width apart, toes slightly turned out. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6857 Stand with your feet shoulder-width apart, toes slightly turned out. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6857 Stand with your feet shoulder-width apart, toes slightly turned out. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6858 Step under the bar and position it across your upper back, resting on your traps. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6858 Step under the bar and position it across your upper back, resting on your traps. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6858 Step under the bar and position it across your upper back, resting on your traps. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6859 Grip the bar with your hands slightly wider than shoulder-width apart. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6859 Grip the bar with your hands slightly wider than shoulder-width apart. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6859 Grip the bar with your hands slightly wider than shoulder-width apart. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6860 Unrack the bar and take a step back, maintaining a stable stance. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6860 Unrack the bar and take a step back, maintaining a stable stance. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6860 Unrack the bar and take a step back, maintaining a stable stance. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6861 Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6861 Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6861 Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6862 Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6862 Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6862 Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6863 Pause for a moment at the bottom, then drive through your heels to return to the starting position. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6863 Pause for a moment at the bottom, then drive through your heels to return to the starting position. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6863 Pause for a moment at the bottom, then drive through your heels to return to the starting position. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2271 hamstrings 1182 1182 smith machine 1182 6864 Repeat for the desired number of repetitions. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2272 calves 1182 1182 smith machine 1182 6864 Repeat for the desired number of repetitions. 1182
1182 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif smith full squat 2270 quadriceps 1182 1182 smith machine 1182 6864 Repeat for the desired number of repetitions. 1182
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6865 Adjust the barbell on the smith machine to an appropriate height for your body. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6865 Adjust the barbell on the smith machine to an appropriate height for your body. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6865 Adjust the barbell on the smith machine to an appropriate height for your body. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6866 Stand with your feet shoulder-width apart, toes slightly pointed outwards. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6866 Stand with your feet shoulder-width apart, toes slightly pointed outwards. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6866 Stand with your feet shoulder-width apart, toes slightly pointed outwards. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6867 Position yourself under the barbell, resting it on your upper traps and shoulders. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6867 Position yourself under the barbell, resting it on your upper traps and shoulders. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6867 Position yourself under the barbell, resting it on your upper traps and shoulders. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6868 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6868 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6868 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6869 Engage your core and keep your chest up as you unrack the barbell. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6869 Engage your core and keep your chest up as you unrack the barbell. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6869 Engage your core and keep your chest up as you unrack the barbell. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6870 Take a step back and position your feet slightly wider than shoulder-width apart. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6870 Take a step back and position your feet slightly wider than shoulder-width apart. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6870 Take a step back and position your feet slightly wider than shoulder-width apart. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6871 Bend your knees and lower your body down, keeping your chest up and back straight. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6871 Bend your knees and lower your body down, keeping your chest up and back straight. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6871 Bend your knees and lower your body down, keeping your chest up and back straight. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6872 Continue descending until your thighs are parallel to the ground or slightly below. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6872 Continue descending until your thighs are parallel to the ground or slightly below. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6872 Continue descending until your thighs are parallel to the ground or slightly below. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6873 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6873 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6873 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2274 hamstrings 1183 1183 smith machine 1183 6874 Repeat for the desired number of repetitions. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2275 calves 1183 1183 smith machine 1183 6874 Repeat for the desired number of repetitions. 1183
1183 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif smith hack squat 2273 quadriceps 1183 1183 smith machine 1183 6874 Repeat for the desired number of repetitions. 1183
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2276 glutes 1184 1184 smith machine 1184 6875 Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2277 hamstrings 1184 1184 smith machine 1184 6875 Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2276 glutes 1184 1184 smith machine 1184 6876 Place your hands on the barbell, slightly wider than shoulder-width apart. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2277 hamstrings 1184 1184 smith machine 1184 6876 Place your hands on the barbell, slightly wider than shoulder-width apart. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2276 glutes 1184 1184 smith machine 1184 6877 Engage your core and glutes, then push through your heels to raise your hips off the ground. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2277 hamstrings 1184 1184 smith machine 1184 6877 Engage your core and glutes, then push through your heels to raise your hips off the ground. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2276 glutes 1184 1184 smith machine 1184 6878 Continue lifting until your body forms a straight line from your knees to your shoulders. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2277 hamstrings 1184 1184 smith machine 1184 6878 Continue lifting until your body forms a straight line from your knees to your shoulders. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2276 glutes 1184 1184 smith machine 1184 6879 Hold for a moment at the top, then slowly lower your hips back down to the starting position. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2277 hamstrings 1184 1184 smith machine 1184 6879 Hold for a moment at the top, then slowly lower your hips back down to the starting position. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2276 glutes 1184 1184 smith machine 1184 6880 Repeat for the desired number of repetitions. 1184
1184 waist C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif smith hip raise 2277 hamstrings 1184 1184 smith machine 1184 6880 Repeat for the desired number of repetitions. 1184
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2278 shoulders 1185 1185 smith machine 1185 6881 Adjust the bench to a 30-45 degree incline. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2279 triceps 1185 1185 smith machine 1185 6881 Adjust the bench to a 30-45 degree incline. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2278 shoulders 1185 1185 smith machine 1185 6882 Sit on the bench with your back flat against the pad and feet firmly on the ground. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2279 triceps 1185 1185 smith machine 1185 6882 Sit on the bench with your back flat against the pad and feet firmly on the ground. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2278 shoulders 1185 1185 smith machine 1185 6883 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2279 triceps 1185 1185 smith machine 1185 6883 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2278 shoulders 1185 1185 smith machine 1185 6884 Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2279 triceps 1185 1185 smith machine 1185 6884 Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2278 shoulders 1185 1185 smith machine 1185 6885 Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2279 triceps 1185 1185 smith machine 1185 6885 Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2278 shoulders 1185 1185 smith machine 1185 6886 Repeat for the desired number of repetitions. 1185
1185 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif smith incline bench press 2279 triceps 1185 1185 smith machine 1185 6886 Repeat for the desired number of repetitions. 1185
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2281 shoulders 1186 1186 smith machine 1186 6887 Adjust the seat of the smith machine to a comfortable incline angle. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2280 triceps 1186 1186 smith machine 1186 6887 Adjust the seat of the smith machine to a comfortable incline angle. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2281 shoulders 1186 1186 smith machine 1186 6888 Sit on the machine with your back against the pad and your feet flat on the ground. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2280 triceps 1186 1186 smith machine 1186 6888 Sit on the machine with your back against the pad and your feet flat on the ground. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2281 shoulders 1186 1186 smith machine 1186 6889 Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2280 triceps 1186 1186 smith machine 1186 6889 Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2281 shoulders 1186 1186 smith machine 1186 6890 Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2280 triceps 1186 1186 smith machine 1186 6890 Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2281 shoulders 1186 1186 smith machine 1186 6891 Pause for a moment when the bar is just above your chest. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2280 triceps 1186 1186 smith machine 1186 6891 Pause for a moment when the bar is just above your chest. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2281 shoulders 1186 1186 smith machine 1186 6892 Push the bar back up to the starting position, fully extending your arms. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2280 triceps 1186 1186 smith machine 1186 6892 Push the bar back up to the starting position, fully extending your arms. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2281 shoulders 1186 1186 smith machine 1186 6893 Repeat for the desired number of repetitions. 1186
1186 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif smith incline reverse-grip press 2280 triceps 1186 1186 smith machine 1186 6893 Repeat for the desired number of repetitions. 1186
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2283 trapezius 1187 1187 smith machine 1187 6894 Adjust the smith machine to an incline position. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2282 deltoids 1187 1187 smith machine 1187 6894 Adjust the smith machine to an incline position. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2283 trapezius 1187 1187 smith machine 1187 6895 Stand facing the machine with your feet shoulder-width apart. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2282 deltoids 1187 1187 smith machine 1187 6895 Stand facing the machine with your feet shoulder-width apart. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2283 trapezius 1187 1187 smith machine 1187 6896 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2282 deltoids 1187 1187 smith machine 1187 6896 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2283 trapezius 1187 1187 smith machine 1187 6897 Keep your back straight and core engaged. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2282 deltoids 1187 1187 smith machine 1187 6897 Keep your back straight and core engaged. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2283 trapezius 1187 1187 smith machine 1187 6898 Raise the barbell up towards the ceiling, leading with your elbows. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2282 deltoids 1187 1187 smith machine 1187 6898 Raise the barbell up towards the ceiling, leading with your elbows. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2283 trapezius 1187 1187 smith machine 1187 6899 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2282 deltoids 1187 1187 smith machine 1187 6899 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2283 trapezius 1187 1187 smith machine 1187 6900 Repeat for the desired number of repetitions. 1187
1187 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif smith incline shoulder raises 2282 deltoids 1187 1187 smith machine 1187 6900 Repeat for the desired number of repetitions. 1187
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2284 quadriceps 1188 1188 smith machine 1188 6901 Adjust the seat and footplate of the smith machine to a comfortable position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2286 calves 1188 1188 smith machine 1188 6901 Adjust the seat and footplate of the smith machine to a comfortable position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2285 hamstrings 1188 1188 smith machine 1188 6901 Adjust the seat and footplate of the smith machine to a comfortable position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2284 quadriceps 1188 1188 smith machine 1188 6902 Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2286 calves 1188 1188 smith machine 1188 6902 Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2285 hamstrings 1188 1188 smith machine 1188 6902 Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2284 quadriceps 1188 1188 smith machine 1188 6903 Grasp the handles or sides of the machine for stability. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2286 calves 1188 1188 smith machine 1188 6903 Grasp the handles or sides of the machine for stability. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2285 hamstrings 1188 1188 smith machine 1188 6903 Grasp the handles or sides of the machine for stability. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2284 quadriceps 1188 1188 smith machine 1188 6904 Push the footplate away from you by extending your legs, keeping your back against the backrest. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2286 calves 1188 1188 smith machine 1188 6904 Push the footplate away from you by extending your legs, keeping your back against the backrest. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2285 hamstrings 1188 1188 smith machine 1188 6904 Push the footplate away from you by extending your legs, keeping your back against the backrest. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2284 quadriceps 1188 1188 smith machine 1188 6905 Pause for a moment at the fully extended position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2286 calves 1188 1188 smith machine 1188 6905 Pause for a moment at the fully extended position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2285 hamstrings 1188 1188 smith machine 1188 6905 Pause for a moment at the fully extended position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2284 quadriceps 1188 1188 smith machine 1188 6906 Slowly bend your knees and lower the footplate back towards you, returning to the starting position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2286 calves 1188 1188 smith machine 1188 6906 Slowly bend your knees and lower the footplate back towards you, returning to the starting position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2285 hamstrings 1188 1188 smith machine 1188 6906 Slowly bend your knees and lower the footplate back towards you, returning to the starting position. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2284 quadriceps 1188 1188 smith machine 1188 6907 Repeat for the desired number of repetitions. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2286 calves 1188 1188 smith machine 1188 6907 Repeat for the desired number of repetitions. 1188
1188 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif smith leg press 2285 hamstrings 1188 1188 smith machine 1188 6907 Repeat for the desired number of repetitions. 1188
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6908 Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6908 Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6908 Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6909 Stand with your feet shoulder-width apart, toes slightly turned outwards. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6909 Stand with your feet shoulder-width apart, toes slightly turned outwards. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6909 Stand with your feet shoulder-width apart, toes slightly turned outwards. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6910 Step under the bar and position it across your upper back, resting it on your traps. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6910 Step under the bar and position it across your upper back, resting it on your traps. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6910 Step under the bar and position it across your upper back, resting it on your traps. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6911 Grip the bar with your hands slightly wider than shoulder-width apart. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6911 Grip the bar with your hands slightly wider than shoulder-width apart. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6911 Grip the bar with your hands slightly wider than shoulder-width apart. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6912 Unrack the bar by straightening your legs and stepping back from the rack. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6912 Unrack the bar by straightening your legs and stepping back from the rack. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6912 Unrack the bar by straightening your legs and stepping back from the rack. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6913 Take a deep breath and brace your core. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6913 Take a deep breath and brace your core. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6913 Take a deep breath and brace your core. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6914 Initiate the squat by pushing your hips back and bending your knees. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6914 Initiate the squat by pushing your hips back and bending your knees. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6914 Initiate the squat by pushing your hips back and bending your knees. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6915 Lower your body until your thighs are parallel to the ground or slightly below. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6915 Lower your body until your thighs are parallel to the ground or slightly below. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6915 Lower your body until your thighs are parallel to the ground or slightly below. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6916 Keep your chest up and your back straight throughout the movement. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6916 Keep your chest up and your back straight throughout the movement. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6916 Keep your chest up and your back straight throughout the movement. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6917 Drive through your heels to stand back up, extending your hips and knees. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6917 Drive through your heels to stand back up, extending your hips and knees. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6917 Drive through your heels to stand back up, extending your hips and knees. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2287 quadriceps 1189 1189 smith machine 1189 6918 Repeat for the desired number of repetitions. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2289 calves 1189 1189 smith machine 1189 6918 Repeat for the desired number of repetitions. 1189
1189 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif smith low bar squat 2288 hamstrings 1189 1189 smith machine 1189 6918 Repeat for the desired number of repetitions. 1189
1190 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif smith machine bicep curl 2290 forearms 1190 1190 smith machine 1190 6919 Adjust the height of the smith machine bar to be at waist level. 1190
1190 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif smith machine bicep curl 2290 forearms 1190 1190 smith machine 1190 6920 Stand facing the smith machine with your feet shoulder-width apart. 1190
1190 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif smith machine bicep curl 2290 forearms 1190 1190 smith machine 1190 6921 Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart. 1190
1190 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif smith machine bicep curl 2290 forearms 1190 1190 smith machine 1190 6922 Keep your elbows close to your sides and your upper arms stationary. 1190
1190 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif smith machine bicep curl 2290 forearms 1190 1190 smith machine 1190 6923 Exhale and curl the bar up towards your shoulders, contracting your biceps. 1190
1190 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif smith machine bicep curl 2290 forearms 1190 1190 smith machine 1190 6924 Pause for a moment at the top of the movement, squeezing your biceps. 1190
1190 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif smith machine bicep curl 2290 forearms 1190 1190 smith machine 1190 6925 Inhale and slowly lower the bar back down to the starting position. 1190
1190 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif smith machine bicep curl 2290 forearms 1190 1190 smith machine 1190 6926 Repeat for the desired number of repetitions. 1190
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2291 chest 1191 1191 smith machine 1191 6927 Adjust the bench on the smith machine to a decline position. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2292 shoulders 1191 1191 smith machine 1191 6927 Adjust the bench on the smith machine to a decline position. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2291 chest 1191 1191 smith machine 1191 6928 Lie down on the bench with your feet firmly planted on the ground. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2292 shoulders 1191 1191 smith machine 1191 6928 Lie down on the bench with your feet firmly planted on the ground. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2291 chest 1191 1191 smith machine 1191 6929 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2292 shoulders 1191 1191 smith machine 1191 6929 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2291 chest 1191 1191 smith machine 1191 6930 Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2292 shoulders 1191 1191 smith machine 1191 6930 Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2291 chest 1191 1191 smith machine 1191 6931 Pause for a moment when the barbell is just above your chest. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2292 shoulders 1191 1191 smith machine 1191 6931 Pause for a moment when the barbell is just above your chest. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2291 chest 1191 1191 smith machine 1191 6932 Push the barbell back up to the starting position, fully extending your arms. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2292 shoulders 1191 1191 smith machine 1191 6932 Push the barbell back up to the starting position, fully extending your arms. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2291 chest 1191 1191 smith machine 1191 6933 Repeat for the desired number of repetitions. 1191
1191 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif smith machine decline close grip bench press 2292 shoulders 1191 1191 smith machine 1191 6933 Repeat for the desired number of repetitions. 1191
1192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif smith machine incline tricep extension 2293 shoulders 1192 1192 smith machine 1192 6934 Adjust the seat of the smith machine so that the bar is at shoulder height. 1192
1192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif smith machine incline tricep extension 2293 shoulders 1192 1192 smith machine 1192 6935 Sit on the bench with your back against the pad and your feet flat on the ground. 1192
1192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif smith machine incline tricep extension 2293 shoulders 1192 1192 smith machine 1192 6936 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1192
1192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif smith machine incline tricep extension 2293 shoulders 1192 1192 smith machine 1192 6937 Extend your arms fully, lifting the bar off the rack and holding it directly above your chest. 1192
1192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif smith machine incline tricep extension 2293 shoulders 1192 1192 smith machine 1192 6938 Lower the bar slowly towards your forehead, keeping your elbows close to your head. 1192
1192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif smith machine incline tricep extension 2293 shoulders 1192 1192 smith machine 1192 6939 Pause for a moment at the bottom, then push the bar back up to the starting position. 1192
1192 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif smith machine incline tricep extension 2293 shoulders 1192 1192 smith machine 1192 6940 Repeat for the desired number of repetitions. 1192
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2294 triceps 1193 1193 smith machine 1193 6941 Adjust the smith machine to a decline position. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2295 shoulders 1193 1193 smith machine 1193 6941 Adjust the smith machine to a decline position. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2294 triceps 1193 1193 smith machine 1193 6942 Lie down on the bench with your feet secured under the foot pads. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2295 shoulders 1193 1193 smith machine 1193 6942 Lie down on the bench with your feet secured under the foot pads. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2294 triceps 1193 1193 smith machine 1193 6943 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2295 shoulders 1193 1193 smith machine 1193 6943 Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2294 triceps 1193 1193 smith machine 1193 6944 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2295 shoulders 1193 1193 smith machine 1193 6944 Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2294 triceps 1193 1193 smith machine 1193 6945 Pause for a moment at the bottom, then push the barbell back up to the starting position. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2295 shoulders 1193 1193 smith machine 1193 6945 Pause for a moment at the bottom, then push the barbell back up to the starting position. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2294 triceps 1193 1193 smith machine 1193 6946 Repeat for the desired number of repetitions. 1193
1193 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif smith machine reverse decline close grip bench press 2295 shoulders 1193 1193 smith machine 1193 6946 Repeat for the desired number of repetitions. 1193
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2296 biceps 1194 1194 smith machine 1194 6947 Adjust the seat height and position yourself on the machine with your feet flat on the floor. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2297 rear deltoids 1194 1194 smith machine 1194 6947 Adjust the seat height and position yourself on the machine with your feet flat on the floor. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2296 biceps 1194 1194 smith machine 1194 6948 Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2297 rear deltoids 1194 1194 smith machine 1194 6948 Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2296 biceps 1194 1194 smith machine 1194 6949 Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2297 rear deltoids 1194 1194 smith machine 1194 6949 Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2296 biceps 1194 1194 smith machine 1194 6950 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2297 rear deltoids 1194 1194 smith machine 1194 6950 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2296 biceps 1194 1194 smith machine 1194 6951 Repeat for the desired number of repetitions. 1194
1194 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif smith narrow row 2297 rear deltoids 1194 1194 smith machine 1194 6951 Repeat for the desired number of repetitions. 1194
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2299 forearms 1195 1195 smith machine 1195 6952 Adjust the height of the smith machine bar to waist level. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2298 biceps 1195 1195 smith machine 1195 6952 Adjust the height of the smith machine bar to waist level. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2299 forearms 1195 1195 smith machine 1195 6953 Stand facing the smith machine with your feet shoulder-width apart. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2298 biceps 1195 1195 smith machine 1195 6953 Stand facing the smith machine with your feet shoulder-width apart. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2299 forearms 1195 1195 smith machine 1195 6954 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2298 biceps 1195 1195 smith machine 1195 6954 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2299 forearms 1195 1195 smith machine 1195 6955 Grasp the bar with one hand using an overhand grip, with your palm facing down. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2298 biceps 1195 1195 smith machine 1195 6955 Grasp the bar with one hand using an overhand grip, with your palm facing down. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2299 forearms 1195 1195 smith machine 1195 6956 Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2298 biceps 1195 1195 smith machine 1195 6956 Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2299 forearms 1195 1195 smith machine 1195 6957 Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2298 biceps 1195 1195 smith machine 1195 6957 Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2299 forearms 1195 1195 smith machine 1195 6958 Repeat for the desired number of repetitions, then switch to the other arm. 1195
1195 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif smith one arm row 2298 biceps 1195 1195 smith machine 1195 6958 Repeat for the desired number of repetitions, then switch to the other arm. 1195
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2301 glutes 1196 1196 smith machine 1196 6959 Position yourself on the floor under the smith machine bar, facing away from the machine. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2300 hamstrings 1196 1196 smith machine 1196 6959 Position yourself on the floor under the smith machine bar, facing away from the machine. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2301 glutes 1196 1196 smith machine 1196 6960 Place the balls of your feet on a raised surface, such as a weight plate or block. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2300 hamstrings 1196 1196 smith machine 1196 6960 Place the balls of your feet on a raised surface, such as a weight plate or block. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2301 glutes 1196 1196 smith machine 1196 6961 Position the smith machine bar across your lower legs, just above your ankles. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2300 hamstrings 1196 1196 smith machine 1196 6961 Position the smith machine bar across your lower legs, just above your ankles. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2301 glutes 1196 1196 smith machine 1196 6962 Hold onto the bar with your hands for stability. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2300 hamstrings 1196 1196 smith machine 1196 6962 Hold onto the bar with your hands for stability. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2301 glutes 1196 1196 smith machine 1196 6963 Raise your heels off the ground by extending your ankles, lifting your body up. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2300 hamstrings 1196 1196 smith machine 1196 6963 Raise your heels off the ground by extending your ankles, lifting your body up. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2301 glutes 1196 1196 smith machine 1196 6964 Pause at the top of the movement, then slowly lower your heels back down to the starting position. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2300 hamstrings 1196 1196 smith machine 1196 6964 Pause at the top of the movement, then slowly lower your heels back down to the starting position. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2301 glutes 1196 1196 smith machine 1196 6965 Repeat for the desired number of repetitions. 1196
1196 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif smith one leg floor calf raise 2300 hamstrings 1196 1196 smith machine 1196 6965 Repeat for the desired number of repetitions. 1196
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2302 trapezius 1197 1197 smith machine 1197 6966 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2304 biceps 1197 1197 smith machine 1197 6966 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2303 rhomboids 1197 1197 smith machine 1197 6966 Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2302 trapezius 1197 1197 smith machine 1197 6967 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2304 biceps 1197 1197 smith machine 1197 6967 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2303 rhomboids 1197 1197 smith machine 1197 6967 Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2302 trapezius 1197 1197 smith machine 1197 6968 Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2304 biceps 1197 1197 smith machine 1197 6968 Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2303 rhomboids 1197 1197 smith machine 1197 6968 Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2302 trapezius 1197 1197 smith machine 1197 6969 Pause for a moment at the top of the movement, then slowly release the handles back to the starting position. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2304 biceps 1197 1197 smith machine 1197 6969 Pause for a moment at the top of the movement, then slowly release the handles back to the starting position. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2303 rhomboids 1197 1197 smith machine 1197 6969 Pause for a moment at the top of the movement, then slowly release the handles back to the starting position. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2302 trapezius 1197 1197 smith machine 1197 6970 Repeat for the desired number of repetitions. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2304 biceps 1197 1197 smith machine 1197 6970 Repeat for the desired number of repetitions. 1197
1197 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif smith rear delt row 2303 rhomboids 1197 1197 smith machine 1197 6970 Repeat for the desired number of repetitions. 1197
1198 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2305 hamstrings 1198 1198 smith machine 1198 6971 Adjust the smith machine bar to a height just below your shoulders. 1198
1198 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2305 hamstrings 1198 1198 smith machine 1198 6972 Stand facing the bar with your feet hip-width apart and toes pointing forward. 1198
1198 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2305 hamstrings 1198 1198 smith machine 1198 6973 Place the balls of your feet on the edge of a step or platform, with your heels hanging off. 1198
1198 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2305 hamstrings 1198 1198 smith machine 1198 6974 Hold onto the bar for support, keeping your back straight and core engaged. 1198
1198 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2305 hamstrings 1198 1198 smith machine 1198 6975 Raise your heels as high as possible, lifting your body weight onto the balls of your feet. 1198
1198 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2305 hamstrings 1198 1198 smith machine 1198 6976 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1198
1198 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2305 hamstrings 1198 1198 smith machine 1198 6977 Repeat for the desired number of repetitions. 1198
1199 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2306 hamstrings 1199 1199 smith machine 1199 6978 Adjust the smith machine bar to a height just below your shoulders. 1199
1199 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2306 hamstrings 1199 1199 smith machine 1199 6979 Stand facing the bar with your feet hip-width apart and toes pointing forward. 1199
1199 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2306 hamstrings 1199 1199 smith machine 1199 6980 Place the balls of your feet on the edge of a step or platform, with your heels hanging off. 1199
1199 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2306 hamstrings 1199 1199 smith machine 1199 6981 Hold onto the bar for support. 1199
1199 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2306 hamstrings 1199 1199 smith machine 1199 6982 Raise your heels as high as possible, lifting your body up onto your toes. 1199
1199 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2306 hamstrings 1199 1199 smith machine 1199 6983 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1199
1199 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif smith reverse calf raises 2306 hamstrings 1199 1199 smith machine 1199 6984 Repeat for the desired number of repetitions. 1199
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2307 biceps 1200 1200 smith machine 1200 6985 Set up the smith machine with the bar at hip height. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2308 forearms 1200 1200 smith machine 1200 6985 Set up the smith machine with the bar at hip height. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2307 biceps 1200 1200 smith machine 1200 6986 Stand facing the bar with your feet shoulder-width apart. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2308 forearms 1200 1200 smith machine 1200 6986 Stand facing the bar with your feet shoulder-width apart. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2307 biceps 1200 1200 smith machine 1200 6987 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2308 forearms 1200 1200 smith machine 1200 6987 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2307 biceps 1200 1200 smith machine 1200 6988 Grasp the bar with an underhand grip, hands shoulder-width apart. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2308 forearms 1200 1200 smith machine 1200 6988 Grasp the bar with an underhand grip, hands shoulder-width apart. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2307 biceps 1200 1200 smith machine 1200 6989 Pull the bar towards your lower chest, squeezing your shoulder blades together. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2308 forearms 1200 1200 smith machine 1200 6989 Pull the bar towards your lower chest, squeezing your shoulder blades together. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2307 biceps 1200 1200 smith machine 1200 6990 Pause for a moment at the top, then slowly lower the bar back down to the starting position. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2308 forearms 1200 1200 smith machine 1200 6990 Pause for a moment at the top, then slowly lower the bar back down to the starting position. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2307 biceps 1200 1200 smith machine 1200 6991 Repeat for the desired number of repetitions. 1200
1200 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif smith reverse grip bent over row 2308 forearms 1200 1200 smith machine 1200 6991 Repeat for the desired number of repetitions. 1200
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2309 triceps 1201 1201 smith machine 1201 6992 Adjust the height of the smith machine bar to chest level. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2310 shoulders 1201 1201 smith machine 1201 6992 Adjust the height of the smith machine bar to chest level. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2309 triceps 1201 1201 smith machine 1201 6993 Stand facing the bar with your feet shoulder-width apart. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2310 shoulders 1201 1201 smith machine 1201 6993 Stand facing the bar with your feet shoulder-width apart. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2309 triceps 1201 1201 smith machine 1201 6994 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2310 shoulders 1201 1201 smith machine 1201 6994 Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2309 triceps 1201 1201 smith machine 1201 6995 Step back and position yourself with a slight bend in your knees. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2310 shoulders 1201 1201 smith machine 1201 6995 Step back and position yourself with a slight bend in your knees. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2309 triceps 1201 1201 smith machine 1201 6996 Keep your chest up and core engaged throughout the exercise. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2310 shoulders 1201 1201 smith machine 1201 6996 Keep your chest up and core engaged throughout the exercise. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2309 triceps 1201 1201 smith machine 1201 6997 Lower the bar towards your chest, keeping your elbows tucked in. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2310 shoulders 1201 1201 smith machine 1201 6997 Lower the bar towards your chest, keeping your elbows tucked in. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2309 triceps 1201 1201 smith machine 1201 6998 Pause for a moment at the bottom, then push the bar back up to the starting position. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2310 shoulders 1201 1201 smith machine 1201 6998 Pause for a moment at the bottom, then push the bar back up to the starting position. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2309 triceps 1201 1201 smith machine 1201 6999 Repeat for the desired number of repetitions. 1201
1201 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif smith reverse-grip press 2310 shoulders 1201 1201 smith machine 1201 6999 Repeat for the desired number of repetitions. 1201
1202 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif smith seated one leg calf raise 2311 hamstrings 1202 1202 smith machine 1202 7000 Sit on the machine with your back against the pad and your feet on the footrest. 1202
1202 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif smith seated one leg calf raise 2311 hamstrings 1202 1202 smith machine 1202 7001 Place one leg on the footrest and keep the other leg off the footrest. 1202
1202 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif smith seated one leg calf raise 2311 hamstrings 1202 1202 smith machine 1202 7002 Using your calf muscles, raise your heel as high as possible. 1202
1202 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif smith seated one leg calf raise 2311 hamstrings 1202 1202 smith machine 1202 7003 Pause for a moment at the top, then slowly lower your heel back down to the starting position. 1202
1202 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif smith seated one leg calf raise 2311 hamstrings 1202 1202 smith machine 1202 7004 Repeat for the desired number of repetitions, then switch legs and repeat. 1202
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2312 triceps 1203 1203 smith machine 1203 7005 Adjust the seat height so that the handles are at shoulder level. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2313 upper back 1203 1203 smith machine 1203 7005 Adjust the seat height so that the handles are at shoulder level. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2312 triceps 1203 1203 smith machine 1203 7006 Sit on the machine with your back against the pad and your feet flat on the floor. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2313 upper back 1203 1203 smith machine 1203 7006 Sit on the machine with your back against the pad and your feet flat on the floor. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2312 triceps 1203 1203 smith machine 1203 7007 Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2313 upper back 1203 1203 smith machine 1203 7007 Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2312 triceps 1203 1203 smith machine 1203 7008 Lower the handles down to shoulder level, keeping your elbows slightly bent. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2313 upper back 1203 1203 smith machine 1203 7008 Lower the handles down to shoulder level, keeping your elbows slightly bent. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2312 triceps 1203 1203 smith machine 1203 7009 Press the handles up overhead until your arms are fully extended. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2313 upper back 1203 1203 smith machine 1203 7009 Press the handles up overhead until your arms are fully extended. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2312 triceps 1203 1203 smith machine 1203 7010 Pause for a moment at the top, then slowly lower the handles back down to shoulder level. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2313 upper back 1203 1203 smith machine 1203 7010 Pause for a moment at the top, then slowly lower the handles back down to shoulder level. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2312 triceps 1203 1203 smith machine 1203 7011 Repeat for the desired number of repetitions. 1203
1203 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif smith seated shoulder press 2313 upper back 1203 1203 smith machine 1203 7011 Repeat for the desired number of repetitions. 1203
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2314 biceps 1204 1204 smith machine 1204 7012 Sit on a bench in front of a Smith machine with your feet flat on the ground. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2315 brachialis 1204 1204 smith machine 1204 7012 Sit on a bench in front of a Smith machine with your feet flat on the ground. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2314 biceps 1204 1204 smith machine 1204 7013 Grasp the barbell with an underhand grip, hands shoulder-width apart. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2315 brachialis 1204 1204 smith machine 1204 7013 Grasp the barbell with an underhand grip, hands shoulder-width apart. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2314 biceps 1204 1204 smith machine 1204 7014 Rest your forearms on your thighs, allowing your wrists to hang off. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2315 brachialis 1204 1204 smith machine 1204 7014 Rest your forearms on your thighs, allowing your wrists to hang off. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2314 biceps 1204 1204 smith machine 1204 7015 Slowly curl your wrists upward, bringing the barbell towards your forearms. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2315 brachialis 1204 1204 smith machine 1204 7015 Slowly curl your wrists upward, bringing the barbell towards your forearms. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2314 biceps 1204 1204 smith machine 1204 7016 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2315 brachialis 1204 1204 smith machine 1204 7016 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2314 biceps 1204 1204 smith machine 1204 7017 Repeat for the desired number of repetitions. 1204
1204 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif smith seated wrist curl 2315 brachialis 1204 1204 smith machine 1204 7017 Repeat for the desired number of repetitions. 1204
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2317 upper back 1205 1205 smith machine 1205 7018 Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2316 triceps 1205 1205 smith machine 1205 7018 Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2317 upper back 1205 1205 smith machine 1205 7019 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2316 triceps 1205 1205 smith machine 1205 7019 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2317 upper back 1205 1205 smith machine 1205 7020 Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2316 triceps 1205 1205 smith machine 1205 7020 Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2317 upper back 1205 1205 smith machine 1205 7021 Press the bar upward until your arms are fully extended overhead. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2316 triceps 1205 1205 smith machine 1205 7021 Press the bar upward until your arms are fully extended overhead. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2317 upper back 1205 1205 smith machine 1205 7022 Pause for a moment at the top, then slowly lower the bar back down to shoulder level. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2316 triceps 1205 1205 smith machine 1205 7022 Pause for a moment at the top, then slowly lower the bar back down to shoulder level. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2317 upper back 1205 1205 smith machine 1205 7023 Repeat for the desired number of repetitions. 1205
1205 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif smith shoulder press 2316 triceps 1205 1205 smith machine 1205 7023 Repeat for the desired number of repetitions. 1205
1206 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif smith shrug 2318 shoulders 1206 1206 smith machine 1206 7024 Stand with your feet shoulder-width apart and your knees slightly bent. 1206
1206 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif smith shrug 2318 shoulders 1206 1206 smith machine 1206 7025 Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 1206
1206 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif smith shrug 2318 shoulders 1206 1206 smith machine 1206 7026 Keep your arms straight and your shoulders relaxed. 1206
1206 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif smith shrug 2318 shoulders 1206 1206 smith machine 1206 7027 Lift your shoulders up towards your ears, squeezing your traps at the top. 1206
1206 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif smith shrug 2318 shoulders 1206 1206 smith machine 1206 7028 Hold for a moment, then slowly lower your shoulders back down to the starting position. 1206
1206 back C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif smith shrug 2318 shoulders 1206 1206 smith machine 1206 7029 Repeat for the desired number of repetitions. 1206
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2319 glutes 1207 1207 smith machine 1207 7030 Stand in front of the smith machine with your feet shoulder-width apart. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2320 hamstrings 1207 1207 smith machine 1207 7030 Stand in front of the smith machine with your feet shoulder-width apart. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2319 glutes 1207 1207 smith machine 1207 7031 Place one foot behind you on a bench or step, with your toes pointing forward. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2320 hamstrings 1207 1207 smith machine 1207 7031 Place one foot behind you on a bench or step, with your toes pointing forward. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2319 glutes 1207 1207 smith machine 1207 7032 Hold onto the smith machine bar for stability. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2320 hamstrings 1207 1207 smith machine 1207 7032 Hold onto the smith machine bar for stability. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2319 glutes 1207 1207 smith machine 1207 7033 Bend your front knee and lower your body down into a lunge position, keeping your back straight. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2320 hamstrings 1207 1207 smith machine 1207 7033 Bend your front knee and lower your body down into a lunge position, keeping your back straight. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2319 glutes 1207 1207 smith machine 1207 7034 Pause for a moment at the bottom, then push through your front heel to return to the starting position. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2320 hamstrings 1207 1207 smith machine 1207 7034 Pause for a moment at the bottom, then push through your front heel to return to the starting position. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2319 glutes 1207 1207 smith machine 1207 7035 Repeat for the desired number of repetitions, then switch legs. 1207
1207 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif smith single leg split squat 2320 hamstrings 1207 1207 smith machine 1207 7035 Repeat for the desired number of repetitions, then switch legs. 1207
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2322 hamstrings 1208 1208 smith machine 1208 7036 Set up the smith machine with the barbell at hip height. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2323 calves 1208 1208 smith machine 1208 7036 Set up the smith machine with the barbell at hip height. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2321 quadriceps 1208 1208 smith machine 1208 7036 Set up the smith machine with the barbell at hip height. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2322 hamstrings 1208 1208 smith machine 1208 7037 Stand facing away from the machine with your feet shoulder-width apart. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2323 calves 1208 1208 smith machine 1208 7037 Stand facing away from the machine with your feet shoulder-width apart. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2321 quadriceps 1208 1208 smith machine 1208 7037 Stand facing away from the machine with your feet shoulder-width apart. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2322 hamstrings 1208 1208 smith machine 1208 7038 Step back with your right foot and place it on the barbell, resting the top of your foot on the bar. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2323 calves 1208 1208 smith machine 1208 7038 Step back with your right foot and place it on the barbell, resting the top of your foot on the bar. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2321 quadriceps 1208 1208 smith machine 1208 7038 Step back with your right foot and place it on the barbell, resting the top of your foot on the bar. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2322 hamstrings 1208 1208 smith machine 1208 7039 Bend your left knee and lower your body into a lunge position, keeping your back straight. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2323 calves 1208 1208 smith machine 1208 7039 Bend your left knee and lower your body into a lunge position, keeping your back straight. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2321 quadriceps 1208 1208 smith machine 1208 7039 Bend your left knee and lower your body into a lunge position, keeping your back straight. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2322 hamstrings 1208 1208 smith machine 1208 7040 Push through your left heel to return to the starting position. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2323 calves 1208 1208 smith machine 1208 7040 Push through your left heel to return to the starting position. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2321 quadriceps 1208 1208 smith machine 1208 7040 Push through your left heel to return to the starting position. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2322 hamstrings 1208 1208 smith machine 1208 7041 Repeat on the other side, stepping back with your left foot. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2323 calves 1208 1208 smith machine 1208 7041 Repeat on the other side, stepping back with your left foot. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2321 quadriceps 1208 1208 smith machine 1208 7041 Repeat on the other side, stepping back with your left foot. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2322 hamstrings 1208 1208 smith machine 1208 7042 Continue alternating sides for the desired number of repetitions. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2323 calves 1208 1208 smith machine 1208 7042 Continue alternating sides for the desired number of repetitions. 1208
1208 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif smith sprint lunge 2321 quadriceps 1208 1208 smith machine 1208 7042 Continue alternating sides for the desired number of repetitions. 1208
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7043 Set up the smith machine with the barbell at an appropriate height for your squat. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7043 Set up the smith machine with the barbell at an appropriate height for your squat. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7043 Set up the smith machine with the barbell at an appropriate height for your squat. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7044 Stand with your feet shoulder-width apart, toes slightly turned out. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7044 Stand with your feet shoulder-width apart, toes slightly turned out. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7044 Stand with your feet shoulder-width apart, toes slightly turned out. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7045 Position yourself under the barbell, resting it on your upper traps and shoulders. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7045 Position yourself under the barbell, resting it on your upper traps and shoulders. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7045 Position yourself under the barbell, resting it on your upper traps and shoulders. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7046 Grip the barbell with a wide grip, slightly wider than shoulder-width apart. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7046 Grip the barbell with a wide grip, slightly wider than shoulder-width apart. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7046 Grip the barbell with a wide grip, slightly wider than shoulder-width apart. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7047 Engage your core and unrack the barbell, stepping back to clear the rack. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7047 Engage your core and unrack the barbell, stepping back to clear the rack. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7047 Engage your core and unrack the barbell, stepping back to clear the rack. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7048 Keeping your chest up and back straight, initiate the squat by bending at the hips and knees. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7048 Keeping your chest up and back straight, initiate the squat by bending at the hips and knees. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7048 Keeping your chest up and back straight, initiate the squat by bending at the hips and knees. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7049 Lower your body until your thighs are parallel to the ground or slightly below. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7049 Lower your body until your thighs are parallel to the ground or slightly below. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7049 Lower your body until your thighs are parallel to the ground or slightly below. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7050 Pause for a moment at the bottom, then drive through your heels to return to the starting position. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7050 Pause for a moment at the bottom, then drive through your heels to return to the starting position. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7050 Pause for a moment at the bottom, then drive through your heels to return to the starting position. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2324 quadriceps 1209 1209 smith machine 1209 7051 Repeat for the desired number of repetitions. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2326 calves 1209 1209 smith machine 1209 7051 Repeat for the desired number of repetitions. 1209
1209 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif smith squat 2325 hamstrings 1209 1209 smith machine 1209 7051 Repeat for the desired number of repetitions. 1209
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2327 biceps 1210 1210 smith machine 1210 7052 Stand facing the smith machine with your feet shoulder-width apart. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2328 triceps 1210 1210 smith machine 1210 7052 Stand facing the smith machine with your feet shoulder-width apart. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2327 biceps 1210 1210 smith machine 1210 7053 Grasp the barbell with an overhand grip, hands shoulder-width apart. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2328 triceps 1210 1210 smith machine 1210 7053 Grasp the barbell with an overhand grip, hands shoulder-width apart. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2327 biceps 1210 1210 smith machine 1210 7054 Keep your back straight and your elbows close to your body. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2328 triceps 1210 1210 smith machine 1210 7054 Keep your back straight and your elbows close to your body. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2327 biceps 1210 1210 smith machine 1210 7055 Slowly curl your wrists upwards, bringing the barbell towards your body. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2328 triceps 1210 1210 smith machine 1210 7055 Slowly curl your wrists upwards, bringing the barbell towards your body. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2327 biceps 1210 1210 smith machine 1210 7056 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2328 triceps 1210 1210 smith machine 1210 7056 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2327 biceps 1210 1210 smith machine 1210 7057 Repeat for the desired number of repetitions. 1210
1210 lower arms C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif smith standing back wrist curl 2328 triceps 1210 1210 smith machine 1210 7057 Repeat for the desired number of repetitions. 1210
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7058 Adjust the seat height of the smith machine so that the bar is at shoulder level. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7058 Adjust the seat height of the smith machine so that the bar is at shoulder level. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7059 Stand with your feet shoulder-width apart and your knees slightly bent. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7059 Stand with your feet shoulder-width apart and your knees slightly bent. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7060 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7060 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7061 Lift the bar off the rack and step back, maintaining a stable stance. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7061 Lift the bar off the rack and step back, maintaining a stable stance. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7062 Position the bar behind your head, resting on your upper traps. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7062 Position the bar behind your head, resting on your upper traps. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7063 Keep your core engaged and your chest lifted throughout the exercise. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7063 Keep your core engaged and your chest lifted throughout the exercise. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7064 Press the bar overhead by extending your arms, fully straightening them. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7064 Press the bar overhead by extending your arms, fully straightening them. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7065 Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7065 Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2329 triceps 1211 1211 smith machine 1211 7066 Repeat for the desired number of repetitions. 1211
1211 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif smith standing behind head military press 2330 upper back 1211 1211 smith machine 1211 7066 Repeat for the desired number of repetitions. 1211
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2331 hamstrings 1212 1212 smith machine 1212 7067 Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2332 glutes 1212 1212 smith machine 1212 7067 Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2331 hamstrings 1212 1212 smith machine 1212 7068 Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2332 glutes 1212 1212 smith machine 1212 7068 Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2331 hamstrings 1212 1212 smith machine 1212 7069 Place your hands on the bar for stability. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2332 glutes 1212 1212 smith machine 1212 7069 Place your hands on the bar for stability. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2331 hamstrings 1212 1212 smith machine 1212 7070 Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2332 glutes 1212 1212 smith machine 1212 7070 Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2331 hamstrings 1212 1212 smith machine 1212 7071 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2332 glutes 1212 1212 smith machine 1212 7071 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2331 hamstrings 1212 1212 smith machine 1212 7072 Repeat for the desired number of repetitions. 1212
1212 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif smith standing leg calf raise 2332 glutes 1212 1212 smith machine 1212 7072 Repeat for the desired number of repetitions. 1212
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2333 triceps 1213 1213 smith machine 1213 7073 Stand with your feet shoulder-width apart and your knees slightly bent. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2334 upper back 1213 1213 smith machine 1213 7073 Stand with your feet shoulder-width apart and your knees slightly bent. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2333 triceps 1213 1213 smith machine 1213 7074 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2334 upper back 1213 1213 smith machine 1213 7074 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2333 triceps 1213 1213 smith machine 1213 7075 Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2334 upper back 1213 1213 smith machine 1213 7075 Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2333 triceps 1213 1213 smith machine 1213 7076 Press the barbell upward until your arms are fully extended overhead. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2334 upper back 1213 1213 smith machine 1213 7076 Press the barbell upward until your arms are fully extended overhead. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2333 triceps 1213 1213 smith machine 1213 7077 Pause for a moment at the top, then slowly lower the barbell back down to shoulder level. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2334 upper back 1213 1213 smith machine 1213 7077 Pause for a moment at the top, then slowly lower the barbell back down to shoulder level. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2333 triceps 1213 1213 smith machine 1213 7078 Repeat for the desired number of repetitions. 1213
1213 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif smith standing military press 2334 upper back 1213 1213 smith machine 1213 7078 Repeat for the desired number of repetitions. 1213
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2335 quadriceps 1214 1214 smith machine 1214 7079 Set up the smith machine with the barbell at hip height. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2336 hamstrings 1214 1214 smith machine 1214 7079 Set up the smith machine with the barbell at hip height. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2337 calves 1214 1214 smith machine 1214 7079 Set up the smith machine with the barbell at hip height. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2335 quadriceps 1214 1214 smith machine 1214 7080 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2336 hamstrings 1214 1214 smith machine 1214 7080 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2337 calves 1214 1214 smith machine 1214 7080 Stand with your feet wider than shoulder-width apart, toes pointing outwards. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2335 quadriceps 1214 1214 smith machine 1214 7081 Position yourself under the barbell, resting it on your upper back and shoulders. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2336 hamstrings 1214 1214 smith machine 1214 7081 Position yourself under the barbell, resting it on your upper back and shoulders. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2337 calves 1214 1214 smith machine 1214 7081 Position yourself under the barbell, resting it on your upper back and shoulders. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2335 quadriceps 1214 1214 smith machine 1214 7082 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2336 hamstrings 1214 1214 smith machine 1214 7082 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2337 calves 1214 1214 smith machine 1214 7082 Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2335 quadriceps 1214 1214 smith machine 1214 7083 Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2336 hamstrings 1214 1214 smith machine 1214 7083 Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2337 calves 1214 1214 smith machine 1214 7083 Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2335 quadriceps 1214 1214 smith machine 1214 7084 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2336 hamstrings 1214 1214 smith machine 1214 7084 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2337 calves 1214 1214 smith machine 1214 7084 Pause for a moment at the bottom, then push through your heels to return to the starting position. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2335 quadriceps 1214 1214 smith machine 1214 7085 Repeat for the desired number of repetitions. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2336 hamstrings 1214 1214 smith machine 1214 7085 Repeat for the desired number of repetitions. 1214
1214 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif smith sumo squat 2337 calves 1214 1214 smith machine 1214 7085 Repeat for the desired number of repetitions. 1214
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2338 ankles 1215 1215 smith machine 1215 7086 Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2339 shins 1215 1215 smith machine 1215 7086 Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2338 ankles 1215 1215 smith machine 1215 7087 Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2339 shins 1215 1215 smith machine 1215 7087 Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2338 ankles 1215 1215 smith machine 1215 7088 Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2339 shins 1215 1215 smith machine 1215 7088 Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2338 ankles 1215 1215 smith machine 1215 7089 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2339 shins 1215 1215 smith machine 1215 7089 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2338 ankles 1215 1215 smith machine 1215 7090 Engage your core and keep your back straight throughout the exercise. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2339 shins 1215 1215 smith machine 1215 7090 Engage your core and keep your back straight throughout the exercise. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2338 ankles 1215 1215 smith machine 1215 7091 Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2339 shins 1215 1215 smith machine 1215 7091 Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2338 ankles 1215 1215 smith machine 1215 7092 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2339 shins 1215 1215 smith machine 1215 7092 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2338 ankles 1215 1215 smith machine 1215 7093 Repeat for the desired number of repetitions. 1215
1215 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif smith toe raise 2339 shins 1215 1215 smith machine 1215 7093 Repeat for the desired number of repetitions. 1215
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2340 traps 1216 1216 smith machine 1216 7094 Stand with your feet shoulder-width apart, facing the smith machine. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2341 biceps 1216 1216 smith machine 1216 7094 Stand with your feet shoulder-width apart, facing the smith machine. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2340 traps 1216 1216 smith machine 1216 7095 Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2341 biceps 1216 1216 smith machine 1216 7095 Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2340 traps 1216 1216 smith machine 1216 7096 Keep your back straight and your core engaged. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2341 biceps 1216 1216 smith machine 1216 7096 Keep your back straight and your core engaged. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2340 traps 1216 1216 smith machine 1216 7097 Pull the barbell up towards your chin, leading with your elbows. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2341 biceps 1216 1216 smith machine 1216 7097 Pull the barbell up towards your chin, leading with your elbows. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2340 traps 1216 1216 smith machine 1216 7098 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2341 biceps 1216 1216 smith machine 1216 7098 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2340 traps 1216 1216 smith machine 1216 7099 Repeat for the desired number of repetitions. 1216
1216 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif smith upright row 2341 biceps 1216 1216 smith machine 1216 7099 Repeat for the desired number of repetitions. 1216
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2342 triceps 1217 1217 smith machine 1217 7100 Adjust the bench to a comfortable position on the smith machine. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2343 shoulders 1217 1217 smith machine 1217 7100 Adjust the bench to a comfortable position on the smith machine. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2342 triceps 1217 1217 smith machine 1217 7101 Lie down on the bench with your feet flat on the ground. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2343 shoulders 1217 1217 smith machine 1217 7101 Lie down on the bench with your feet flat on the ground. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2342 triceps 1217 1217 smith machine 1217 7102 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2343 shoulders 1217 1217 smith machine 1217 7102 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2342 triceps 1217 1217 smith machine 1217 7103 Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2343 shoulders 1217 1217 smith machine 1217 7103 Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2342 triceps 1217 1217 smith machine 1217 7104 Pause for a moment when the barbell touches your chest. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2343 shoulders 1217 1217 smith machine 1217 7104 Pause for a moment when the barbell touches your chest. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2342 triceps 1217 1217 smith machine 1217 7105 Push the barbell back up to the starting position, fully extending your arms. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2343 shoulders 1217 1217 smith machine 1217 7105 Push the barbell back up to the starting position, fully extending your arms. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2342 triceps 1217 1217 smith machine 1217 7106 Repeat for the desired number of repetitions. 1217
1217 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif smith wide grip bench press 2343 shoulders 1217 1217 smith machine 1217 7106 Repeat for the desired number of repetitions. 1217
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2344 triceps 1218 1218 smith machine 1218 7107 Adjust the decline bench to the desired angle. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2345 shoulders 1218 1218 smith machine 1218 7107 Adjust the decline bench to the desired angle. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2344 triceps 1218 1218 smith machine 1218 7108 Lie down on the bench with your feet secured under the foot pads. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2345 shoulders 1218 1218 smith machine 1218 7108 Lie down on the bench with your feet secured under the foot pads. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2344 triceps 1218 1218 smith machine 1218 7109 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2345 shoulders 1218 1218 smith machine 1218 7109 Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2344 triceps 1218 1218 smith machine 1218 7110 Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2345 shoulders 1218 1218 smith machine 1218 7110 Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2344 triceps 1218 1218 smith machine 1218 7111 Pause for a moment when the barbell touches your chest. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2345 shoulders 1218 1218 smith machine 1218 7111 Pause for a moment when the barbell touches your chest. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2344 triceps 1218 1218 smith machine 1218 7112 Push the barbell back up to the starting position, fully extending your arms. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2345 shoulders 1218 1218 smith machine 1218 7112 Push the barbell back up to the starting position, fully extending your arms. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2344 triceps 1218 1218 smith machine 1218 7113 Repeat for the desired number of repetitions. 1218
1218 chest C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif smith wide grip decline bench press 2345 shoulders 1218 1218 smith machine 1218 7113 Repeat for the desired number of repetitions. 1218
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7114 Stand with your feet shoulder-width apart and the barbell on the ground in front of you. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7114 Stand with your feet shoulder-width apart and the barbell on the ground in front of you. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7114 Stand with your feet shoulder-width apart and the barbell on the ground in front of you. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7115 Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7115 Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7115 Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7116 Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7116 Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7116 Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7117 As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7117 As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7117 As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7118 As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7118 As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7118 As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7119 Catch the barbell overhead with your arms fully extended and your knees bent. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7119 Catch the barbell overhead with your arms fully extended and your knees bent. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7119 Catch the barbell overhead with your arms fully extended and your knees bent. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7120 Stand up by extending your hips and knees, keeping the barbell overhead. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7120 Stand up by extending your hips and knees, keeping the barbell overhead. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7120 Stand up by extending your hips and knees, keeping the barbell overhead. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7121 Lower the barbell back down to the starting position by reversing the movement. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7121 Lower the barbell back down to the starting position by reversing the movement. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7121 Lower the barbell back down to the starting position by reversing the movement. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2347 glutes 1219 1219 barbell 1219 7122 Repeat for the desired number of repetitions. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2348 calves 1219 1219 barbell 1219 7122 Repeat for the desired number of repetitions. 1219
1219 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif snatch pull 2346 hamstrings 1219 1219 barbell 1219 7122 Repeat for the desired number of repetitions. 1219
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2349 obliques 1220 1220 dumbbell 1220 7123 Stand with your feet shoulder-width apart and hold a dumbbell in one hand. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2350 lower back 1220 1220 dumbbell 1220 7123 Stand with your feet shoulder-width apart and hold a dumbbell in one hand. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2349 obliques 1220 1220 dumbbell 1220 7124 Bend your knees slightly and hinge forward at the waist, keeping your back straight. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2350 lower back 1220 1220 dumbbell 1220 7124 Bend your knees slightly and hinge forward at the waist, keeping your back straight. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2349 obliques 1220 1220 dumbbell 1220 7125 Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2350 lower back 1220 1220 dumbbell 1220 7125 Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2349 obliques 1220 1220 dumbbell 1220 7126 Return to the starting position and repeat on the other side. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2350 lower back 1220 1220 dumbbell 1220 7126 Return to the starting position and repeat on the other side. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2349 obliques 1220 1220 dumbbell 1220 7127 Continue alternating sides for the desired number of repetitions. 1220
1220 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif spell caster 2350 lower back 1220 1220 dumbbell 1220 7127 Continue alternating sides for the desired number of repetitions. 1220
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2351 glutes 1221 1221 body weight 1221 7128 Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2352 hamstrings 1221 1221 body weight 1221 7128 Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2351 glutes 1221 1221 body weight 1221 7129 Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2352 hamstrings 1221 1221 body weight 1221 7129 Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2351 glutes 1221 1221 body weight 1221 7130 Hold this position for a few seconds, making sure to keep your neck in a neutral position. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2352 hamstrings 1221 1221 body weight 1221 7130 Hold this position for a few seconds, making sure to keep your neck in a neutral position. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2351 glutes 1221 1221 body weight 1221 7131 Slowly lower your chest back down to the starting position. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2352 hamstrings 1221 1221 body weight 1221 7131 Slowly lower your chest back down to the starting position. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2351 glutes 1221 1221 body weight 1221 7132 Repeat for the desired number of repetitions. 1221
1221 back C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif sphinx 2352 hamstrings 1221 1221 body weight 1221 7132 Repeat for the desired number of repetitions. 1221
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2354 chest 1222 1222 body weight 1222 7133 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2353 core 1222 1222 body weight 1222 7133 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2355 shoulders 1222 1222 body weight 1222 7133 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2354 chest 1222 1222 body weight 1222 7134 Bring your right knee towards your right elbow, keeping it off the ground. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2353 core 1222 1222 body weight 1222 7134 Bring your right knee towards your right elbow, keeping it off the ground. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2355 shoulders 1222 1222 body weight 1222 7134 Bring your right knee towards your right elbow, keeping it off the ground. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2354 chest 1222 1222 body weight 1222 7135 As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2353 core 1222 1222 body weight 1222 7135 As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2355 shoulders 1222 1222 body weight 1222 7135 As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2354 chest 1222 1222 body weight 1222 7136 Push back up to the starting position and repeat with your left knee towards your left elbow. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2353 core 1222 1222 body weight 1222 7136 Push back up to the starting position and repeat with your left knee towards your left elbow. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2355 shoulders 1222 1222 body weight 1222 7136 Push back up to the starting position and repeat with your left knee towards your left elbow. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2354 chest 1222 1222 body weight 1222 7137 Continue alternating sides for the desired number of repetitions. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2353 core 1222 1222 body weight 1222 7137 Continue alternating sides for the desired number of repetitions. 1222
1222 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif spider crawl push up 2355 shoulders 1222 1222 body weight 1222 7137 Continue alternating sides for the desired number of repetitions. 1222
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2356 hamstrings 1223 1223 body weight 1223 7138 Sit on the ground with your legs extended in front of you. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2357 glutes 1223 1223 body weight 1223 7138 Sit on the ground with your legs extended in front of you. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2356 hamstrings 1223 1223 body weight 1223 7139 Place your hands on the ground behind you, fingers pointing towards your body. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2357 glutes 1223 1223 body weight 1223 7139 Place your hands on the ground behind you, fingers pointing towards your body. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2356 hamstrings 1223 1223 body weight 1223 7140 Engage your core and slowly lean back, keeping your back straight. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2357 glutes 1223 1223 body weight 1223 7140 Engage your core and slowly lean back, keeping your back straight. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2356 hamstrings 1223 1223 body weight 1223 7141 Continue leaning back until you feel a stretch in your spine. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2357 glutes 1223 1223 body weight 1223 7141 Continue leaning back until you feel a stretch in your spine. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2356 hamstrings 1223 1223 body weight 1223 7142 Hold the stretch for a few seconds, then slowly return to the starting position. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2357 glutes 1223 1223 body weight 1223 7142 Hold the stretch for a few seconds, then slowly return to the starting position. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2356 hamstrings 1223 1223 body weight 1223 7143 Repeat for the desired number of repetitions. 1223
1223 back C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif spine stretch 2357 glutes 1223 1223 body weight 1223 7143 Repeat for the desired number of repetitions. 1223
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2359 lower back 1224 1224 body weight 1224 7144 Sit on the ground with your legs extended in front of you. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2358 obliques 1224 1224 body weight 1224 7144 Sit on the ground with your legs extended in front of you. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2359 lower back 1224 1224 body weight 1224 7145 Bend your knees and place your feet flat on the ground, hip-width apart. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2358 obliques 1224 1224 body weight 1224 7145 Bend your knees and place your feet flat on the ground, hip-width apart. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2359 lower back 1224 1224 body weight 1224 7146 Place your hands behind your head with your elbows pointing outwards. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2358 obliques 1224 1224 body weight 1224 7146 Place your hands behind your head with your elbows pointing outwards. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2359 lower back 1224 1224 body weight 1224 7147 Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2358 obliques 1224 1224 body weight 1224 7147 Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2359 lower back 1224 1224 body weight 1224 7148 Pause for a moment at the end of the twist, then slowly return to the starting position. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2358 obliques 1224 1224 body weight 1224 7148 Pause for a moment at the end of the twist, then slowly return to the starting position. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2359 lower back 1224 1224 body weight 1224 7149 Repeat the twist to the left side, bringing your left elbow towards your right knee. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2358 obliques 1224 1224 body weight 1224 7149 Repeat the twist to the left side, bringing your left elbow towards your right knee. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2359 lower back 1224 1224 body weight 1224 7150 Continue alternating sides for the desired number of repetitions. 1224
1224 waist C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif spine twist 2358 obliques 1224 1224 body weight 1224 7150 Continue alternating sides for the desired number of repetitions. 1224
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2361 hamstrings 1225 1225 body weight 1225 7151 Stand with your feet shoulder-width apart. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2362 calves 1225 1225 body weight 1225 7151 Stand with your feet shoulder-width apart. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2360 glutes 1225 1225 body weight 1225 7151 Stand with your feet shoulder-width apart. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2361 hamstrings 1225 1225 body weight 1225 7152 Take a step forward with one foot and place it about two feet in front of the other foot. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2362 calves 1225 1225 body weight 1225 7152 Take a step forward with one foot and place it about two feet in front of the other foot. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2360 glutes 1225 1225 body weight 1225 7152 Take a step forward with one foot and place it about two feet in front of the other foot. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2361 hamstrings 1225 1225 body weight 1225 7153 Lower your body by bending your knees and hips, keeping your back straight. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2362 calves 1225 1225 body weight 1225 7153 Lower your body by bending your knees and hips, keeping your back straight. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2360 glutes 1225 1225 body weight 1225 7153 Lower your body by bending your knees and hips, keeping your back straight. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2361 hamstrings 1225 1225 body weight 1225 7154 Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2362 calves 1225 1225 body weight 1225 7154 Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2360 glutes 1225 1225 body weight 1225 7154 Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2361 hamstrings 1225 1225 body weight 1225 7155 Pause for a moment, then push through your front heel to return to the starting position. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2362 calves 1225 1225 body weight 1225 7155 Pause for a moment, then push through your front heel to return to the starting position. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2360 glutes 1225 1225 body weight 1225 7155 Pause for a moment, then push through your front heel to return to the starting position. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2361 hamstrings 1225 1225 body weight 1225 7156 Repeat for the desired number of repetitions, then switch legs and repeat. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2362 calves 1225 1225 body weight 1225 7156 Repeat for the desired number of repetitions, then switch legs and repeat. 1225
1225 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif split squats 2360 glutes 1225 1225 body weight 1225 7156 Repeat for the desired number of repetitions, then switch legs and repeat. 1225
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2364 hamstrings 1226 1226 barbell 1226 7157 Start with the barbell resting on your shoulders, with your feet shoulder-width apart. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2366 core 1226 1226 barbell 1226 7157 Start with the barbell resting on your shoulders, with your feet shoulder-width apart. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2363 glutes 1226 1226 barbell 1226 7157 Start with the barbell resting on your shoulders, with your feet shoulder-width apart. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2365 calves 1226 1226 barbell 1226 7157 Start with the barbell resting on your shoulders, with your feet shoulder-width apart. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2364 hamstrings 1226 1226 barbell 1226 7158 Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2366 core 1226 1226 barbell 1226 7158 Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2363 glutes 1226 1226 barbell 1226 7158 Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2365 calves 1226 1226 barbell 1226 7158 Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2364 hamstrings 1226 1226 barbell 1226 7159 As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2366 core 1226 1226 barbell 1226 7159 As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2363 glutes 1226 1226 barbell 1226 7159 As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2365 calves 1226 1226 barbell 1226 7159 As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2364 hamstrings 1226 1226 barbell 1226 7160 As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2366 core 1226 1226 barbell 1226 7160 As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2363 glutes 1226 1226 barbell 1226 7160 As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2365 calves 1226 1226 barbell 1226 7160 As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2364 hamstrings 1226 1226 barbell 1226 7161 Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2366 core 1226 1226 barbell 1226 7161 Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2363 glutes 1226 1226 barbell 1226 7161 Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2365 calves 1226 1226 barbell 1226 7161 Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2364 hamstrings 1226 1226 barbell 1226 7162 Stand up from the split position, bringing your feet back together. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2366 core 1226 1226 barbell 1226 7162 Stand up from the split position, bringing your feet back together. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2363 glutes 1226 1226 barbell 1226 7162 Stand up from the split position, bringing your feet back together. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2365 calves 1226 1226 barbell 1226 7162 Stand up from the split position, bringing your feet back together. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2364 hamstrings 1226 1226 barbell 1226 7163 Lower the barbell back to your shoulders and repeat for the desired number of repetitions. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2366 core 1226 1226 barbell 1226 7163 Lower the barbell back to your shoulders and repeat for the desired number of repetitions. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2363 glutes 1226 1226 barbell 1226 7163 Lower the barbell back to your shoulders and repeat for the desired number of repetitions. 1226
1226 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif squat jerk 2365 calves 1226 1226 barbell 1226 7163 Lower the barbell back to your shoulders and repeat for the desired number of repetitions. 1226
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2368 hamstrings 1227 1227 bosu ball 1227 7164 Place the bosu ball on the ground with the flat side up. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2367 glutes 1227 1227 bosu ball 1227 7164 Place the bosu ball on the ground with the flat side up. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2369 calves 1227 1227 bosu ball 1227 7164 Place the bosu ball on the ground with the flat side up. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2368 hamstrings 1227 1227 bosu ball 1227 7165 Stand with your feet shoulder-width apart and position yourself on top of the bosu ball. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2367 glutes 1227 1227 bosu ball 1227 7165 Stand with your feet shoulder-width apart and position yourself on top of the bosu ball. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2369 calves 1227 1227 bosu ball 1227 7165 Stand with your feet shoulder-width apart and position yourself on top of the bosu ball. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2368 hamstrings 1227 1227 bosu ball 1227 7166 Lower your body down by bending your knees and hips, as if sitting back into a chair. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2367 glutes 1227 1227 bosu ball 1227 7166 Lower your body down by bending your knees and hips, as if sitting back into a chair. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2369 calves 1227 1227 bosu ball 1227 7166 Lower your body down by bending your knees and hips, as if sitting back into a chair. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2368 hamstrings 1227 1227 bosu ball 1227 7167 Keep your chest up and your weight on your heels. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2367 glutes 1227 1227 bosu ball 1227 7167 Keep your chest up and your weight on your heels. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2369 calves 1227 1227 bosu ball 1227 7167 Keep your chest up and your weight on your heels. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2368 hamstrings 1227 1227 bosu ball 1227 7168 Lower yourself until your thighs are parallel to the ground. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2367 glutes 1227 1227 bosu ball 1227 7168 Lower yourself until your thighs are parallel to the ground. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2369 calves 1227 1227 bosu ball 1227 7168 Lower yourself until your thighs are parallel to the ground. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2368 hamstrings 1227 1227 bosu ball 1227 7169 Pause for a moment, then push through your heels to return to the starting position. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2367 glutes 1227 1227 bosu ball 1227 7169 Pause for a moment, then push through your heels to return to the starting position. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2369 calves 1227 1227 bosu ball 1227 7169 Pause for a moment, then push through your heels to return to the starting position. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2368 hamstrings 1227 1227 bosu ball 1227 7170 Repeat for the desired number of repetitions. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2367 glutes 1227 1227 bosu ball 1227 7170 Repeat for the desired number of repetitions. 1227
1227 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif squat on bosu ball 2369 calves 1227 1227 bosu ball 1227 7170 Repeat for the desired number of repetitions. 1227
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2370 glutes 1228 1228 body weight 1228 7171 Stand with your feet shoulder-width apart and toes slightly turned out. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2371 hamstrings 1228 1228 body weight 1228 7171 Stand with your feet shoulder-width apart and toes slightly turned out. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2372 core 1228 1228 body weight 1228 7171 Stand with your feet shoulder-width apart and toes slightly turned out. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2370 glutes 1228 1228 body weight 1228 7172 Lower your body down into a squat position by bending your knees and pushing your hips back. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2371 hamstrings 1228 1228 body weight 1228 7172 Lower your body down into a squat position by bending your knees and pushing your hips back. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2372 core 1228 1228 body weight 1228 7172 Lower your body down into a squat position by bending your knees and pushing your hips back. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2370 glutes 1228 1228 body weight 1228 7173 As you come up from the squat, extend your arms overhead, reaching towards the ceiling. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2371 hamstrings 1228 1228 body weight 1228 7173 As you come up from the squat, extend your arms overhead, reaching towards the ceiling. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2372 core 1228 1228 body weight 1228 7173 As you come up from the squat, extend your arms overhead, reaching towards the ceiling. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2370 glutes 1228 1228 body weight 1228 7174 Return to the starting position by lowering your arms and bending your knees to squat down again. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2371 hamstrings 1228 1228 body weight 1228 7174 Return to the starting position by lowering your arms and bending your knees to squat down again. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2372 core 1228 1228 body weight 1228 7174 Return to the starting position by lowering your arms and bending your knees to squat down again. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2370 glutes 1228 1228 body weight 1228 7175 Repeat for the desired number of repetitions. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2371 hamstrings 1228 1228 body weight 1228 7175 Repeat for the desired number of repetitions. 1228
1228 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif squat to overhead reach 2372 core 1228 1228 body weight 1228 7175 Repeat for the desired number of repetitions. 1228
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2374 hamstrings 1229 1229 body weight 1229 7176 Stand with your feet shoulder-width apart and toes slightly turned out. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2375 core 1229 1229 body weight 1229 7176 Stand with your feet shoulder-width apart and toes slightly turned out. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2373 glutes 1229 1229 body weight 1229 7176 Stand with your feet shoulder-width apart and toes slightly turned out. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2374 hamstrings 1229 1229 body weight 1229 7177 Lower your body into a squat position by bending your knees and pushing your hips back. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2375 core 1229 1229 body weight 1229 7177 Lower your body into a squat position by bending your knees and pushing your hips back. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2373 glutes 1229 1229 body weight 1229 7177 Lower your body into a squat position by bending your knees and pushing your hips back. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2374 hamstrings 1229 1229 body weight 1229 7178 As you come up from the squat, raise your arms overhead and twist your torso to one side. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2375 core 1229 1229 body weight 1229 7178 As you come up from the squat, raise your arms overhead and twist your torso to one side. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2373 glutes 1229 1229 body weight 1229 7178 As you come up from the squat, raise your arms overhead and twist your torso to one side. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2374 hamstrings 1229 1229 body weight 1229 7179 Return to the starting position and repeat the squat, this time twisting your torso to the opposite side. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2375 core 1229 1229 body weight 1229 7179 Return to the starting position and repeat the squat, this time twisting your torso to the opposite side. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2373 glutes 1229 1229 body weight 1229 7179 Return to the starting position and repeat the squat, this time twisting your torso to the opposite side. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2374 hamstrings 1229 1229 body weight 1229 7180 Continue alternating sides with each squat repetition. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2375 core 1229 1229 body weight 1229 7180 Continue alternating sides with each squat repetition. 1229
1229 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif squat to overhead reach with twist 2373 glutes 1229 1229 body weight 1229 7180 Continue alternating sides with each squat repetition. 1229
1230 waist C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif stability ball crunch (full range hands behind head) 2376 hip flexors 1230 1230 stability ball 1230 7181 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 1230
1230 waist C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif stability ball crunch (full range hands behind head) 2376 hip flexors 1230 1230 stability ball 1230 7182 Place your hands behind your head with your elbows pointing outwards. 1230
1230 waist C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif stability ball crunch (full range hands behind head) 2376 hip flexors 1230 1230 stability ball 1230 7183 Engaging your abs, slowly curl your upper body forward, bringing your chest towards your knees. 1230
1230 waist C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif stability ball crunch (full range hands behind head) 2376 hip flexors 1230 1230 stability ball 1230 7184 Pause for a moment at the top, then slowly lower your upper body back to the starting position. 1230
1230 waist C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif stability ball crunch (full range hands behind head) 2376 hip flexors 1230 1230 stability ball 1230 7185 Repeat for the desired number of repetitions. 1230
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2377 shoulders 1231 1231 body weight 1231 7186 Start by standing with your feet shoulder-width apart and your arms extended overhead. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2378 core 1231 1231 body weight 1231 7186 Start by standing with your feet shoulder-width apart and your arms extended overhead. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2377 shoulders 1231 1231 body weight 1231 7187 Bend your knees slightly and engage your core. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2378 core 1231 1231 body weight 1231 7187 Bend your knees slightly and engage your core. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2377 shoulders 1231 1231 body weight 1231 7188 Lower your body down into a squat position while keeping your arms extended overhead. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2378 core 1231 1231 body weight 1231 7188 Lower your body down into a squat position while keeping your arms extended overhead. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2377 shoulders 1231 1231 body weight 1231 7189 As you squat down, press your arms down towards the ground, engaging your triceps. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2378 core 1231 1231 body weight 1231 7189 As you squat down, press your arms down towards the ground, engaging your triceps. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2377 shoulders 1231 1231 body weight 1231 7190 Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2378 core 1231 1231 body weight 1231 7190 Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2377 shoulders 1231 1231 body weight 1231 7191 Repeat for the desired number of repetitions. 1231
1231 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif stalder press 2378 core 1231 1231 body weight 1231 7191 Repeat for the desired number of repetitions. 1231
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2380 biceps 1232 1232 body weight 1232 7192 Stand with your feet shoulder-width apart and your knees slightly bent. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2381 forearms 1232 1232 body weight 1232 7192 Stand with your feet shoulder-width apart and your knees slightly bent. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2379 shoulders 1232 1232 body weight 1232 7192 Stand with your feet shoulder-width apart and your knees slightly bent. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2380 biceps 1232 1232 body weight 1232 7193 Extend your arms straight out in front of you at shoulder height, parallel to the ground. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2381 forearms 1232 1232 body weight 1232 7193 Extend your arms straight out in front of you at shoulder height, parallel to the ground. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2379 shoulders 1232 1232 body weight 1232 7193 Extend your arms straight out in front of you at shoulder height, parallel to the ground. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2380 biceps 1232 1232 body weight 1232 7194 Rotate your torso to the right, keeping your arms extended and your back straight. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2381 forearms 1232 1232 body weight 1232 7194 Rotate your torso to the right, keeping your arms extended and your back straight. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2379 shoulders 1232 1232 body weight 1232 7194 Rotate your torso to the right, keeping your arms extended and your back straight. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2380 biceps 1232 1232 body weight 1232 7195 As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2381 forearms 1232 1232 body weight 1232 7195 As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2379 shoulders 1232 1232 body weight 1232 7195 As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2380 biceps 1232 1232 body weight 1232 7196 Hold the position for a moment, then return to the starting position. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2381 forearms 1232 1232 body weight 1232 7196 Hold the position for a moment, then return to the starting position. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2379 shoulders 1232 1232 body weight 1232 7196 Hold the position for a moment, then return to the starting position. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2380 biceps 1232 1232 body weight 1232 7197 Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2381 forearms 1232 1232 body weight 1232 7197 Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2379 shoulders 1232 1232 body weight 1232 7197 Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2380 biceps 1232 1232 body weight 1232 7198 Continue alternating sides for the desired number of repetitions. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2381 forearms 1232 1232 body weight 1232 7198 Continue alternating sides for the desired number of repetitions. 1232
1232 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif standing archer 2379 shoulders 1232 1232 body weight 1232 7198 Continue alternating sides for the desired number of repetitions. 1232
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2383 upper back 1233 1233 barbell 1233 7199 Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2382 triceps 1233 1233 barbell 1233 7199 Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2383 upper back 1233 1233 barbell 1233 7200 Keep your back straight and core engaged. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2382 triceps 1233 1233 barbell 1233 7200 Keep your back straight and core engaged. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2383 upper back 1233 1233 barbell 1233 7201 Press the barbell overhead by extending your arms, fully extending your elbows. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2382 triceps 1233 1233 barbell 1233 7201 Press the barbell overhead by extending your arms, fully extending your elbows. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2383 upper back 1233 1233 barbell 1233 7202 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2382 triceps 1233 1233 barbell 1233 7202 Pause for a moment at the top, then slowly lower the barbell back down to the starting position. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2383 upper back 1233 1233 barbell 1233 7203 Repeat for the desired number of repetitions. 1233
1233 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif standing behind neck press 2382 triceps 1233 1233 barbell 1233 7203 Repeat for the desired number of repetitions. 1233
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2384 ankles 1234 1234 body weight 1234 7204 Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2385 feet 1234 1234 body weight 1234 7204 Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2384 ankles 1234 1234 body weight 1234 7205 Hold onto a railing or wall for balance if needed. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2385 feet 1234 1234 body weight 1234 7205 Hold onto a railing or wall for balance if needed. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2384 ankles 1234 1234 body weight 1234 7206 Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2385 feet 1234 1234 body weight 1234 7206 Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2384 ankles 1234 1234 body weight 1234 7207 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2385 feet 1234 1234 body weight 1234 7207 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2384 ankles 1234 1234 body weight 1234 7208 Repeat for the desired number of repetitions. 1234
1234 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif standing calf raise (on a staircase) 2385 feet 1234 1234 body weight 1234 7208 Repeat for the desired number of repetitions. 1234
1235 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif standing calves 2387 glutes 1235 1235 body weight 1235 7209 Stand with your feet shoulder-width apart, toes pointing forward. 1235
1235 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif standing calves 2386 hamstrings 1235 1235 body weight 1235 7209 Stand with your feet shoulder-width apart, toes pointing forward. 1235
1235 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif standing calves 2387 glutes 1235 1235 body weight 1235 7210 Raise your heels off the ground as high as possible, standing on your toes. 1235
1235 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif standing calves 2386 hamstrings 1235 1235 body weight 1235 7210 Raise your heels off the ground as high as possible, standing on your toes. 1235
1235 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif standing calves 2387 glutes 1235 1235 body weight 1235 7211 Hold the position for a moment, then slowly lower your heels back down to the starting position. 1235
1235 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif standing calves 2386 hamstrings 1235 1235 body weight 1235 7211 Hold the position for a moment, then slowly lower your heels back down to the starting position. 1235
1235 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif standing calves 2387 glutes 1235 1235 body weight 1235 7212 Repeat for the desired number of repetitions. 1235
1235 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif standing calves 2386 hamstrings 1235 1235 body weight 1235 7212 Repeat for the desired number of repetitions. 1235
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2388 hamstrings 1236 1236 body weight 1236 7213 Stand facing a wall or sturdy object, about an arm's length away. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2389 glutes 1236 1236 body weight 1236 7213 Stand facing a wall or sturdy object, about an arm's length away. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2388 hamstrings 1236 1236 body weight 1236 7214 Place your hands on the wall or object at shoulder height. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2389 glutes 1236 1236 body weight 1236 7214 Place your hands on the wall or object at shoulder height. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2388 hamstrings 1236 1236 body weight 1236 7215 Step back with one foot, keeping your heel flat on the ground. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2389 glutes 1236 1236 body weight 1236 7215 Step back with one foot, keeping your heel flat on the ground. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2388 hamstrings 1236 1236 body weight 1236 7216 Bend your front knee slightly and lean forward, keeping your back leg straight. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2389 glutes 1236 1236 body weight 1236 7216 Bend your front knee slightly and lean forward, keeping your back leg straight. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2388 hamstrings 1236 1236 body weight 1236 7217 You should feel a stretch in your calf muscle. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2389 glutes 1236 1236 body weight 1236 7217 You should feel a stretch in your calf muscle. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2388 hamstrings 1236 1236 body weight 1236 7218 Hold the stretch for 20-30 seconds. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2389 glutes 1236 1236 body weight 1236 7218 Hold the stretch for 20-30 seconds. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2388 hamstrings 1236 1236 body weight 1236 7219 Repeat on the other leg. 1236
1236 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif standing calves calf stretch 2389 glutes 1236 1236 body weight 1236 7219 Repeat on the other leg. 1236
1237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif standing hamstring and calf stretch with strap 2390 calves 1237 1237 rope 1237 7220 Stand upright with your feet shoulder-width apart. 1237
1237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif standing hamstring and calf stretch with strap 2390 calves 1237 1237 rope 1237 7221 Hold the strap with both hands and place it around the ball of your foot. 1237
1237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif standing hamstring and calf stretch with strap 2390 calves 1237 1237 rope 1237 7222 Keep your leg straight and slowly lean forward from your hips, keeping your back straight. 1237
1237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif standing hamstring and calf stretch with strap 2390 calves 1237 1237 rope 1237 7223 Feel the stretch in your hamstring and calf muscles. 1237
1237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif standing hamstring and calf stretch with strap 2390 calves 1237 1237 rope 1237 7224 Hold the stretch for 20-30 seconds. 1237
1237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif standing hamstring and calf stretch with strap 2390 calves 1237 1237 rope 1237 7225 Release the stretch and repeat with the other leg. 1237
1237 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif standing hamstring and calf stretch with strap 2390 calves 1237 1237 rope 1237 7226 Repeat for the desired number of repetitions. 1237
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2391 shoulders 1238 1238 body weight 1238 7227 Stand with your feet shoulder-width apart and your knees slightly bent. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2392 obliques 1238 1238 body weight 1238 7227 Stand with your feet shoulder-width apart and your knees slightly bent. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2391 shoulders 1238 1238 body weight 1238 7228 Extend your arms straight out to the sides, parallel to the ground. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2392 obliques 1238 1238 body weight 1238 7228 Extend your arms straight out to the sides, parallel to the ground. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2391 shoulders 1238 1238 body weight 1238 7229 Slowly lean your upper body to one side, feeling a stretch in your side and lats. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2392 obliques 1238 1238 body weight 1238 7229 Slowly lean your upper body to one side, feeling a stretch in your side and lats. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2391 shoulders 1238 1238 body weight 1238 7230 Hold the stretch for 15-30 seconds. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2392 obliques 1238 1238 body weight 1238 7230 Hold the stretch for 15-30 seconds. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2391 shoulders 1238 1238 body weight 1238 7231 Return to the starting position and repeat on the other side. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2392 obliques 1238 1238 body weight 1238 7231 Return to the starting position and repeat on the other side. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2391 shoulders 1238 1238 body weight 1238 7232 Repeat for the desired number of repetitions. 1238
1238 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif standing lateral stretch 2392 obliques 1238 1238 body weight 1238 7232 Repeat for the desired number of repetitions. 1238
1239 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif standing pelvic tilt 2393 abdominals 1239 1239 body weight 1239 7233 Stand with your feet shoulder-width apart and your knees slightly bent. 1239
1239 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif standing pelvic tilt 2393 abdominals 1239 1239 body weight 1239 7234 Place your hands on your hips or let them hang by your sides. 1239
1239 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif standing pelvic tilt 2393 abdominals 1239 1239 body weight 1239 7235 Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you. 1239
1239 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif standing pelvic tilt 2393 abdominals 1239 1239 body weight 1239 7236 Hold the position for a few seconds, then release and return to the starting position. 1239
1239 back C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif standing pelvic tilt 2393 abdominals 1239 1239 body weight 1239 7237 Repeat for the desired number of repetitions. 1239
1240 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif standing single leg curl 2394 glutes 1240 1240 body weight 1240 7238 Stand with your feet hip-width apart and your hands on your hips. 1240
1240 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif standing single leg curl 2394 glutes 1240 1240 body weight 1240 7239 Shift your weight onto your left leg and lift your right foot off the ground, bending your knee. 1240
1240 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif standing single leg curl 2394 glutes 1240 1240 body weight 1240 7240 Slowly curl your right heel towards your glutes, squeezing your hamstring. 1240
1240 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif standing single leg curl 2394 glutes 1240 1240 body weight 1240 7241 Pause for a moment at the top, then slowly lower your right foot back down to the starting position. 1240
1240 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif standing single leg curl 2394 glutes 1240 1240 body weight 1240 7242 Repeat for the desired number of repetitions, then switch legs. 1240
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2396 shoulders 1241 1241 wheel roller 1241 7243 Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2395 lower back 1241 1241 wheel roller 1241 7243 Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2396 shoulders 1241 1241 wheel roller 1241 7244 Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2395 lower back 1241 1241 wheel roller 1241 7244 Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2396 shoulders 1241 1241 wheel roller 1241 7245 Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2395 lower back 1241 1241 wheel roller 1241 7245 Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2396 shoulders 1241 1241 wheel roller 1241 7246 Pause for a moment, then slowly roll the wheel back towards your body, returning to the starting position. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2395 lower back 1241 1241 wheel roller 1241 7246 Pause for a moment, then slowly roll the wheel back towards your body, returning to the starting position. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2396 shoulders 1241 1241 wheel roller 1241 7247 Repeat for the desired number of repetitions. 1241
1241 waist C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif standing wheel rollerout 2395 lower back 1241 1241 wheel roller 1241 7247 Repeat for the desired number of repetitions. 1241
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2397 quadriceps 1242 1242 body weight 1242 7248 Stand with your feet shoulder-width apart and your arms by your sides. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2399 calves 1242 1242 body weight 1242 7248 Stand with your feet shoulder-width apart and your arms by your sides. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2398 hamstrings 1242 1242 body weight 1242 7248 Stand with your feet shoulder-width apart and your arms by your sides. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2397 quadriceps 1242 1242 body weight 1242 7249 Bend your knees slightly and jump up explosively. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2399 calves 1242 1242 body weight 1242 7249 Bend your knees slightly and jump up explosively. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2398 hamstrings 1242 1242 body weight 1242 7249 Bend your knees slightly and jump up explosively. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2397 quadriceps 1242 1242 body weight 1242 7250 As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2399 calves 1242 1242 body weight 1242 7250 As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2398 hamstrings 1242 1242 body weight 1242 7250 As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2397 quadriceps 1242 1242 body weight 1242 7251 Land softly on the balls of your feet with your knees slightly bent. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2399 calves 1242 1242 body weight 1242 7251 Land softly on the balls of your feet with your knees slightly bent. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2398 hamstrings 1242 1242 body weight 1242 7251 Land softly on the balls of your feet with your knees slightly bent. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2397 quadriceps 1242 1242 body weight 1242 7252 Repeat for the desired number of repetitions. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2399 calves 1242 1242 body weight 1242 7252 Repeat for the desired number of repetitions. 1242
1242 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif star jump (male) 2398 hamstrings 1242 1242 body weight 1242 7252 Repeat for the desired number of repetitions. 1242
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2400 quadriceps 1243 1243 stationary bike 1243 7253 Adjust the seat height and position to ensure proper alignment. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2402 calves 1243 1243 stationary bike 1243 7253 Adjust the seat height and position to ensure proper alignment. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2401 hamstrings 1243 1243 stationary bike 1243 7253 Adjust the seat height and position to ensure proper alignment. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2400 quadriceps 1243 1243 stationary bike 1243 7254 Place your feet on the pedals and secure them with the straps if available. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2402 calves 1243 1243 stationary bike 1243 7254 Place your feet on the pedals and secure them with the straps if available. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2401 hamstrings 1243 1243 stationary bike 1243 7254 Place your feet on the pedals and secure them with the straps if available. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2400 quadriceps 1243 1243 stationary bike 1243 7255 Start pedaling at a comfortable pace. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2402 calves 1243 1243 stationary bike 1243 7255 Start pedaling at a comfortable pace. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2401 hamstrings 1243 1243 stationary bike 1243 7255 Start pedaling at a comfortable pace. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2400 quadriceps 1243 1243 stationary bike 1243 7256 Maintain a steady rhythm and increase the resistance as desired. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2402 calves 1243 1243 stationary bike 1243 7256 Maintain a steady rhythm and increase the resistance as desired. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2401 hamstrings 1243 1243 stationary bike 1243 7256 Maintain a steady rhythm and increase the resistance as desired. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2400 quadriceps 1243 1243 stationary bike 1243 7257 Engage your core muscles to maintain stability and proper posture. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2402 calves 1243 1243 stationary bike 1243 7257 Engage your core muscles to maintain stability and proper posture. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2401 hamstrings 1243 1243 stationary bike 1243 7257 Engage your core muscles to maintain stability and proper posture. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2400 quadriceps 1243 1243 stationary bike 1243 7258 Continue pedaling for the desired duration of your workout. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2402 calves 1243 1243 stationary bike 1243 7258 Continue pedaling for the desired duration of your workout. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2401 hamstrings 1243 1243 stationary bike 1243 7258 Continue pedaling for the desired duration of your workout. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2400 quadriceps 1243 1243 stationary bike 1243 7259 Gradually decrease the resistance and slow down before coming to a complete stop. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2402 calves 1243 1243 stationary bike 1243 7259 Gradually decrease the resistance and slow down before coming to a complete stop. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2401 hamstrings 1243 1243 stationary bike 1243 7259 Gradually decrease the resistance and slow down before coming to a complete stop. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2400 quadriceps 1243 1243 stationary bike 1243 7260 Stretch your legs and cool down after the workout. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2402 calves 1243 1243 stationary bike 1243 7260 Stretch your legs and cool down after the workout. 1243
1243 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif stationary bike run v. 3 2401 hamstrings 1243 1243 stationary bike 1243 7260 Stretch your legs and cool down after the workout. 1243
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2403 quadriceps 1244 1244 leverage machine 1244 7261 Adjust the seat height and position on the stationary bike to ensure proper alignment. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2405 calves 1244 1244 leverage machine 1244 7261 Adjust the seat height and position on the stationary bike to ensure proper alignment. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2404 hamstrings 1244 1244 leverage machine 1244 7261 Adjust the seat height and position on the stationary bike to ensure proper alignment. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2403 quadriceps 1244 1244 leverage machine 1244 7262 Place your feet on the pedals and secure them with the straps if available. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2405 calves 1244 1244 leverage machine 1244 7262 Place your feet on the pedals and secure them with the straps if available. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2404 hamstrings 1244 1244 leverage machine 1244 7262 Place your feet on the pedals and secure them with the straps if available. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2403 quadriceps 1244 1244 leverage machine 1244 7263 Start pedaling at a comfortable pace, keeping your back straight and core engaged. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2405 calves 1244 1244 leverage machine 1244 7263 Start pedaling at a comfortable pace, keeping your back straight and core engaged. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2404 hamstrings 1244 1244 leverage machine 1244 7263 Start pedaling at a comfortable pace, keeping your back straight and core engaged. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2403 quadriceps 1244 1244 leverage machine 1244 7264 Maintain a steady rhythm and increase the resistance level if desired. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2405 calves 1244 1244 leverage machine 1244 7264 Maintain a steady rhythm and increase the resistance level if desired. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2404 hamstrings 1244 1244 leverage machine 1244 7264 Maintain a steady rhythm and increase the resistance level if desired. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2403 quadriceps 1244 1244 leverage machine 1244 7265 Continue pedaling for the desired duration of your cardio workout. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2405 calves 1244 1244 leverage machine 1244 7265 Continue pedaling for the desired duration of your cardio workout. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2404 hamstrings 1244 1244 leverage machine 1244 7265 Continue pedaling for the desired duration of your cardio workout. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2403 quadriceps 1244 1244 leverage machine 1244 7266 Cool down by gradually reducing your pace and resistance level. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2405 calves 1244 1244 leverage machine 1244 7266 Cool down by gradually reducing your pace and resistance level. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2404 hamstrings 1244 1244 leverage machine 1244 7266 Cool down by gradually reducing your pace and resistance level. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2403 quadriceps 1244 1244 leverage machine 1244 7267 Stretch your leg muscles after the workout to prevent tightness and promote recovery. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2405 calves 1244 1244 leverage machine 1244 7267 Stretch your leg muscles after the workout to prevent tightness and promote recovery. 1244
1244 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif stationary bike walk 2404 hamstrings 1244 1244 leverage machine 1244 7267 Stretch your leg muscles after the workout to prevent tightness and promote recovery. 1244
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2406 shoulders 1245 1245 body weight 1245 7268 Start by hanging from a pair of rings with your arms fully extended and your body in a straight line. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2407 chest 1245 1245 body weight 1245 7268 Start by hanging from a pair of rings with your arms fully extended and your body in a straight line. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2406 shoulders 1245 1245 body weight 1245 7269 Spread your legs wide apart, forming a straddle position. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2407 chest 1245 1245 body weight 1245 7269 Spread your legs wide apart, forming a straddle position. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2406 shoulders 1245 1245 body weight 1245 7270 Engage your core and slowly lower your body until your arms are parallel to the ground. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2407 chest 1245 1245 body weight 1245 7270 Engage your core and slowly lower your body until your arms are parallel to the ground. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2406 shoulders 1245 1245 body weight 1245 7271 Hold this position for a few seconds, then push yourself back up to the starting position. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2407 chest 1245 1245 body weight 1245 7271 Hold this position for a few seconds, then push yourself back up to the starting position. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2406 shoulders 1245 1245 body weight 1245 7272 Repeat for the desired number of repetitions. 1245
1245 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif straddle maltese 2407 chest 1245 1245 body weight 1245 7272 Repeat for the desired number of repetitions. 1245
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2409 triceps 1246 1246 body weight 1246 7273 Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2410 chest 1246 1246 body weight 1246 7273 Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2408 shoulders 1246 1246 body weight 1246 7273 Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2409 triceps 1246 1246 body weight 1246 7274 Engage your core and slowly shift your weight forward, bringing your shoulders over your hands. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2410 chest 1246 1246 body weight 1246 7274 Engage your core and slowly shift your weight forward, bringing your shoulders over your hands. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2408 shoulders 1246 1246 body weight 1246 7274 Engage your core and slowly shift your weight forward, bringing your shoulders over your hands. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2409 triceps 1246 1246 body weight 1246 7275 Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2410 chest 1246 1246 body weight 1246 7275 Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2408 shoulders 1246 1246 body weight 1246 7275 Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2409 triceps 1246 1246 body weight 1246 7276 Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2410 chest 1246 1246 body weight 1246 7276 Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2408 shoulders 1246 1246 body weight 1246 7276 Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2409 triceps 1246 1246 body weight 1246 7277 Repeat for the desired number of repetitions. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2410 chest 1246 1246 body weight 1246 7277 Repeat for the desired number of repetitions. 1246
1246 waist C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif straddle planche 2408 shoulders 1246 1246 body weight 1246 7277 Repeat for the desired number of repetitions. 1246
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2412 hamstrings 1247 1247 body weight 1247 7278 Lie on your side with your legs straight and stacked on top of each other. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2411 glutes 1247 1247 body weight 1247 7278 Lie on your side with your legs straight and stacked on top of each other. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2412 hamstrings 1247 1247 body weight 1247 7279 Place your bottom arm under your head for support. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2411 glutes 1247 1247 body weight 1247 7279 Place your bottom arm under your head for support. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2412 hamstrings 1247 1247 body weight 1247 7280 Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2411 glutes 1247 1247 body weight 1247 7280 Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2412 hamstrings 1247 1247 body weight 1247 7281 Pause for a moment at the top, then slowly lower your leg back down to the starting position. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2411 glutes 1247 1247 body weight 1247 7281 Pause for a moment at the top, then slowly lower your leg back down to the starting position. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2412 hamstrings 1247 1247 body weight 1247 7282 Repeat for the desired number of repetitions, then switch sides. 1247
1247 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif straight leg outer hip abductor 2411 glutes 1247 1247 body weight 1247 7282 Repeat for the desired number of repetitions, then switch sides. 1247
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2414 shoulders 1248 1248 body weight 1248 7283 Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2413 core 1248 1248 body weight 1248 7283 Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2414 shoulders 1248 1248 body weight 1248 7284 Engage your core and lower your body towards the ground, keeping your elbows close to your sides. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2413 core 1248 1248 body weight 1248 7284 Engage your core and lower your body towards the ground, keeping your elbows close to your sides. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2414 shoulders 1248 1248 body weight 1248 7285 As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2413 core 1248 1248 body weight 1248 7285 As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2414 shoulders 1248 1248 body weight 1248 7286 Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2413 core 1248 1248 body weight 1248 7286 Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2414 shoulders 1248 1248 body weight 1248 7287 Repeat the movement, this time lifting your left arm and right leg. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2413 core 1248 1248 body weight 1248 7287 Repeat the movement, this time lifting your left arm and right leg. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2414 shoulders 1248 1248 body weight 1248 7288 Continue alternating sides for the desired number of repetitions. 1248
1248 chest C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif superman push-up 2413 core 1248 1248 body weight 1248 7288 Continue alternating sides for the desired number of repetitions. 1248
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2416 hip flexors 1249 1249 body weight 1249 7289 Attach a suspension trainer to a high anchor point and adjust the straps to waist height. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2415 obliques 1249 1249 body weight 1249 7289 Attach a suspension trainer to a high anchor point and adjust the straps to waist height. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2416 hip flexors 1249 1249 body weight 1249 7290 Stand facing away from the anchor point and hold the handles with your arms extended in front of you. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2415 obliques 1249 1249 body weight 1249 7290 Stand facing away from the anchor point and hold the handles with your arms extended in front of you. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2416 hip flexors 1249 1249 body weight 1249 7291 Lean forward at the waist, keeping your body straight and your core engaged. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2415 obliques 1249 1249 body weight 1249 7291 Lean forward at the waist, keeping your body straight and your core engaged. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2416 hip flexors 1249 1249 body weight 1249 7292 Lower your body as far as you can while maintaining control and tension in your abs. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2415 obliques 1249 1249 body weight 1249 7292 Lower your body as far as you can while maintaining control and tension in your abs. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2416 hip flexors 1249 1249 body weight 1249 7293 Pause for a moment at the bottom, then slowly raise your body back up to the starting position. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2415 obliques 1249 1249 body weight 1249 7293 Pause for a moment at the bottom, then slowly raise your body back up to the starting position. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2416 hip flexors 1249 1249 body weight 1249 7294 Repeat for the desired number of repetitions. 1249
1249 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif suspended abdominal fallout 2415 obliques 1249 1249 body weight 1249 7294 Repeat for the desired number of repetitions. 1249
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2418 shoulders 1250 1250 body weight 1250 7295 Find a suspension trainer and adjust it to an appropriate height. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2419 core 1250 1250 body weight 1250 7295 Find a suspension trainer and adjust it to an appropriate height. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2417 triceps 1250 1250 body weight 1250 7295 Find a suspension trainer and adjust it to an appropriate height. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2418 shoulders 1250 1250 body weight 1250 7296 Stand facing away from the anchor point and hold the handles with an overhand grip. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2419 core 1250 1250 body weight 1250 7296 Stand facing away from the anchor point and hold the handles with an overhand grip. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2417 triceps 1250 1250 body weight 1250 7296 Stand facing away from the anchor point and hold the handles with an overhand grip. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2418 shoulders 1250 1250 body weight 1250 7297 Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2419 core 1250 1250 body weight 1250 7297 Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2417 triceps 1250 1250 body weight 1250 7297 Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2418 shoulders 1250 1250 body weight 1250 7298 Keep your body straight from head to heels, engage your core, and lower your chest towards the handles. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2419 core 1250 1250 body weight 1250 7298 Keep your body straight from head to heels, engage your core, and lower your chest towards the handles. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2417 triceps 1250 1250 body weight 1250 7298 Keep your body straight from head to heels, engage your core, and lower your chest towards the handles. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2418 shoulders 1250 1250 body weight 1250 7299 Push through your chest and arms to return to the starting position. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2419 core 1250 1250 body weight 1250 7299 Push through your chest and arms to return to the starting position. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2417 triceps 1250 1250 body weight 1250 7299 Push through your chest and arms to return to the starting position. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2418 shoulders 1250 1250 body weight 1250 7300 Repeat for the desired number of repetitions. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2419 core 1250 1250 body weight 1250 7300 Repeat for the desired number of repetitions. 1250
1250 chest C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif suspended push-up 2417 triceps 1250 1250 body weight 1250 7300 Repeat for the desired number of repetitions. 1250
1251 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended reverse crunch.gif suspended reverse crunch 2420 hip flexors 1251 1251 body weight 1251 7301 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 1251
1251 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended reverse crunch.gif suspended reverse crunch 2420 hip flexors 1251 1251 body weight 1251 7302 Engage your core and lift your knees up towards your chest, curling your pelvis towards your ribcage. 1251
1251 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended reverse crunch.gif suspended reverse crunch 2420 hip flexors 1251 1251 body weight 1251 7303 Pause for a moment at the top, then slowly lower your knees back down to the starting position. 1251
1251 waist C:\myPocket\myPocket\src\main\resources\img\exercise\suspended reverse crunch.gif suspended reverse crunch 2420 hip flexors 1251 1251 body weight 1251 7304 Repeat for the desired number of repetitions. 1251
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2421 biceps 1252 1252 body weight 1252 7305 Set up a suspension trainer at an appropriate height. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2422 shoulders 1252 1252 body weight 1252 7305 Set up a suspension trainer at an appropriate height. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2421 biceps 1252 1252 body weight 1252 7306 Stand facing the anchor point with your feet shoulder-width apart. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2422 shoulders 1252 1252 body weight 1252 7306 Stand facing the anchor point with your feet shoulder-width apart. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2421 biceps 1252 1252 body weight 1252 7307 Hold the handles with an overhand grip, palms facing each other. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2422 shoulders 1252 1252 body weight 1252 7307 Hold the handles with an overhand grip, palms facing each other. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2421 biceps 1252 1252 body weight 1252 7308 Lean back, keeping your body straight and your heels on the ground. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2422 shoulders 1252 1252 body weight 1252 7308 Lean back, keeping your body straight and your heels on the ground. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2421 biceps 1252 1252 body weight 1252 7309 Pull your chest towards the handles, squeezing your shoulder blades together. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2422 shoulders 1252 1252 body weight 1252 7309 Pull your chest towards the handles, squeezing your shoulder blades together. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2421 biceps 1252 1252 body weight 1252 7310 Pause for a moment at the top, then slowly lower yourself back to the starting position. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2422 shoulders 1252 1252 body weight 1252 7310 Pause for a moment at the top, then slowly lower yourself back to the starting position. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2421 biceps 1252 1252 body weight 1252 7311 Repeat for the desired number of repetitions. 1252
1252 back C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif suspended row 2422 shoulders 1252 1252 body weight 1252 7311 Repeat for the desired number of repetitions. 1252
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2424 hamstrings 1253 1253 body weight 1253 7312 Stand facing away from a suspension trainer with your feet shoulder-width apart. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2425 calves 1253 1253 body weight 1253 7312 Stand facing away from a suspension trainer with your feet shoulder-width apart. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2423 glutes 1253 1253 body weight 1253 7312 Stand facing away from a suspension trainer with your feet shoulder-width apart. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2424 hamstrings 1253 1253 body weight 1253 7313 Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2425 calves 1253 1253 body weight 1253 7313 Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2423 glutes 1253 1253 body weight 1253 7313 Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2424 hamstrings 1253 1253 body weight 1253 7314 Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2425 calves 1253 1253 body weight 1253 7314 Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2423 glutes 1253 1253 body weight 1253 7314 Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2424 hamstrings 1253 1253 body weight 1253 7315 Push through your heel to return to the starting position. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2425 calves 1253 1253 body weight 1253 7315 Push through your heel to return to the starting position. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2423 glutes 1253 1253 body weight 1253 7315 Push through your heel to return to the starting position. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2424 hamstrings 1253 1253 body weight 1253 7316 Repeat for the desired number of repetitions, then switch legs. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2425 calves 1253 1253 body weight 1253 7316 Repeat for the desired number of repetitions, then switch legs. 1253
1253 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif suspended split squat 2423 glutes 1253 1253 body weight 1253 7316 Repeat for the desired number of repetitions, then switch legs. 1253
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2426 hamstrings 1254 1254 body weight 1254 7317 Lie face down on a mat with your arms extended overhead. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2427 quadriceps 1254 1254 body weight 1254 7317 Lie face down on a mat with your arms extended overhead. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2428 calves 1254 1254 body weight 1254 7317 Lie face down on a mat with your arms extended overhead. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2426 hamstrings 1254 1254 body weight 1254 7318 Engage your core and lift your chest and legs off the ground simultaneously. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2427 quadriceps 1254 1254 body weight 1254 7318 Engage your core and lift your chest and legs off the ground simultaneously. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2428 calves 1254 1254 body weight 1254 7318 Engage your core and lift your chest and legs off the ground simultaneously. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2426 hamstrings 1254 1254 body weight 1254 7319 Kick your legs up and down in a fluttering motion, as if you were swimming. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2427 quadriceps 1254 1254 body weight 1254 7319 Kick your legs up and down in a fluttering motion, as if you were swimming. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2428 calves 1254 1254 body weight 1254 7319 Kick your legs up and down in a fluttering motion, as if you were swimming. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2426 hamstrings 1254 1254 body weight 1254 7320 Continue kicking for the desired number of repetitions. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2427 quadriceps 1254 1254 body weight 1254 7320 Continue kicking for the desired number of repetitions. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2428 calves 1254 1254 body weight 1254 7320 Continue kicking for the desired number of repetitions. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2426 hamstrings 1254 1254 body weight 1254 7321 Lower your chest and legs back down to the starting position. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2427 quadriceps 1254 1254 body weight 1254 7321 Lower your chest and legs back down to the starting position. 1254
1254 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif swimmer kicks v. 2 (male) 2428 calves 1254 1254 body weight 1254 7321 Lower your chest and legs back down to the starting position. 1254
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2429 shoulders 1255 1255 body weight 1255 7322 Stand with your feet shoulder-width apart and knees slightly bent. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2430 core 1255 1255 body weight 1255 7322 Stand with your feet shoulder-width apart and knees slightly bent. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2429 shoulders 1255 1255 body weight 1255 7323 Hold your arms straight out in front of you, parallel to the ground. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2430 core 1255 1255 body weight 1255 7323 Hold your arms straight out in front of you, parallel to the ground. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2429 shoulders 1255 1255 body weight 1255 7324 Engage your core and swing your arms in a circular motion, rotating your torso as you do so. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2430 core 1255 1255 body weight 1255 7324 Engage your core and swing your arms in a circular motion, rotating your torso as you do so. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2429 shoulders 1255 1255 body weight 1255 7325 Continue the circular motion, swinging your arms and rotating your torso for the desired number of repetitions. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2430 core 1255 1255 body weight 1255 7325 Continue the circular motion, swinging your arms and rotating your torso for the desired number of repetitions. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2429 shoulders 1255 1255 body weight 1255 7326 Remember to breathe throughout the exercise. 1255
1255 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif swing 360 2430 core 1255 1255 body weight 1255 7326 Remember to breathe throughout the exercise. 1255
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2431 chest 1256 1256 body weight 1256 7327 Sit on a bench with your hands gripping the edge, fingers pointing forward. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2432 shoulders 1256 1256 body weight 1256 7327 Sit on a bench with your hands gripping the edge, fingers pointing forward. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2431 chest 1256 1256 body weight 1256 7328 Slide your butt off the bench, supporting your weight with your hands. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2432 shoulders 1256 1256 body weight 1256 7328 Slide your butt off the bench, supporting your weight with your hands. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2431 chest 1256 1256 body weight 1256 7329 Bend your elbows and lower your body until your upper arms are parallel to the ground. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2432 shoulders 1256 1256 body weight 1256 7329 Bend your elbows and lower your body until your upper arms are parallel to the ground. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2431 chest 1256 1256 body weight 1256 7330 Push yourself back up to the starting position. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2432 shoulders 1256 1256 body weight 1256 7330 Push yourself back up to the starting position. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2431 chest 1256 1256 body weight 1256 7331 Repeat for the desired number of repetitions. 1256
1256 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif three bench dip 2432 shoulders 1256 1256 body weight 1256 7331 Repeat for the desired number of repetitions. 1256
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2433 hamstrings 1257 1257 tire 1257 7332 Stand with your feet shoulder-width apart, facing the tire. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2434 quadriceps 1257 1257 tire 1257 7332 Stand with your feet shoulder-width apart, facing the tire. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2435 core 1257 1257 tire 1257 7332 Stand with your feet shoulder-width apart, facing the tire. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2433 hamstrings 1257 1257 tire 1257 7333 Bend your knees and hinge at the hips, lowering into a squat position. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2434 quadriceps 1257 1257 tire 1257 7333 Bend your knees and hinge at the hips, lowering into a squat position. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2435 core 1257 1257 tire 1257 7333 Bend your knees and hinge at the hips, lowering into a squat position. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2433 hamstrings 1257 1257 tire 1257 7334 Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2434 quadriceps 1257 1257 tire 1257 7334 Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2435 core 1257 1257 tire 1257 7334 Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2433 hamstrings 1257 1257 tire 1257 7335 Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2434 quadriceps 1257 1257 tire 1257 7335 Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2435 core 1257 1257 tire 1257 7335 Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2433 hamstrings 1257 1257 tire 1257 7336 As the tire flips over, use your upper body strength to guide it and maintain control. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2434 quadriceps 1257 1257 tire 1257 7336 As the tire flips over, use your upper body strength to guide it and maintain control. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2435 core 1257 1257 tire 1257 7336 As the tire flips over, use your upper body strength to guide it and maintain control. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2433 hamstrings 1257 1257 tire 1257 7337 Once the tire is fully flipped, quickly step back and reset your stance. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2434 quadriceps 1257 1257 tire 1257 7337 Once the tire is fully flipped, quickly step back and reset your stance. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2435 core 1257 1257 tire 1257 7337 Once the tire is fully flipped, quickly step back and reset your stance. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2433 hamstrings 1257 1257 tire 1257 7338 Repeat for the desired number of repetitions. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2434 quadriceps 1257 1257 tire 1257 7338 Repeat for the desired number of repetitions. 1257
1257 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif tire flip 2435 core 1257 1257 tire 1257 7338 Repeat for the desired number of repetitions. 1257
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2436 hamstrings 1258 1258 trap bar 1258 7339 Stand with your feet shoulder-width apart and the trap bar on the ground in front of you. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2437 quadriceps 1258 1258 trap bar 1258 7339 Stand with your feet shoulder-width apart and the trap bar on the ground in front of you. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2438 lower back 1258 1258 trap bar 1258 7339 Stand with your feet shoulder-width apart and the trap bar on the ground in front of you. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2436 hamstrings 1258 1258 trap bar 1258 7340 Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2437 quadriceps 1258 1258 trap bar 1258 7340 Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2438 lower back 1258 1258 trap bar 1258 7340 Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2436 hamstrings 1258 1258 trap bar 1258 7341 Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2437 quadriceps 1258 1258 trap bar 1258 7341 Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2438 lower back 1258 1258 trap bar 1258 7341 Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2436 hamstrings 1258 1258 trap bar 1258 7342 As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2437 quadriceps 1258 1258 trap bar 1258 7342 As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2438 lower back 1258 1258 trap bar 1258 7342 As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2436 hamstrings 1258 1258 trap bar 1258 7343 Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2437 quadriceps 1258 1258 trap bar 1258 7343 Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2438 lower back 1258 1258 trap bar 1258 7343 Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2436 hamstrings 1258 1258 trap bar 1258 7344 Repeat for the desired number of repetitions. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2437 quadriceps 1258 1258 trap bar 1258 7344 Repeat for the desired number of repetitions. 1258
1258 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif trap bar deadlift 2438 lower back 1258 1258 trap bar 1258 7344 Repeat for the desired number of repetitions. 1258
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2439 chest 1259 1259 body weight 1259 7345 Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2440 shoulders 1259 1259 body weight 1259 7345 Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2439 chest 1259 1259 body weight 1259 7346 Slide your butt off the bench, supporting your weight with your hands. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2440 shoulders 1259 1259 body weight 1259 7346 Slide your butt off the bench, supporting your weight with your hands. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2439 chest 1259 1259 body weight 1259 7347 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2440 shoulders 1259 1259 body weight 1259 7347 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2439 chest 1259 1259 body weight 1259 7348 Pause for a moment at the bottom, then push yourself back up to the starting position. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2440 shoulders 1259 1259 body weight 1259 7348 Pause for a moment at the bottom, then push yourself back up to the starting position. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2439 chest 1259 1259 body weight 1259 7349 Repeat for the desired number of repetitions. 1259
1259 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif triceps dip 2440 shoulders 1259 1259 body weight 1259 7349 Repeat for the desired number of repetitions. 1259
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2441 chest 1260 1260 body weight 1260 7350 Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2442 shoulders 1260 1260 body weight 1260 7350 Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2441 chest 1260 1260 body weight 1260 7351 Walk your feet forward, sliding your butt off the bench, and straighten your arms. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2442 shoulders 1260 1260 body weight 1260 7351 Walk your feet forward, sliding your butt off the bench, and straighten your arms. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2441 chest 1260 1260 body weight 1260 7352 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2442 shoulders 1260 1260 body weight 1260 7352 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2441 chest 1260 1260 body weight 1260 7353 Push through your palms to straighten your arms and return to the starting position. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2442 shoulders 1260 1260 body weight 1260 7353 Push through your palms to straighten your arms and return to the starting position. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2441 chest 1260 1260 body weight 1260 7354 Repeat for the desired number of repetitions. 1260
1260 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif triceps dip (bench leg) 2442 shoulders 1260 1260 body weight 1260 7354 Repeat for the desired number of repetitions. 1260
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2443 chest 1261 1261 body weight 1261 7355 Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2444 shoulders 1261 1261 body weight 1261 7355 Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2443 chest 1261 1261 body weight 1261 7356 Slide your butt off the bench, supporting your weight with your hands. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2444 shoulders 1261 1261 body weight 1261 7356 Slide your butt off the bench, supporting your weight with your hands. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2443 chest 1261 1261 body weight 1261 7357 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2444 shoulders 1261 1261 body weight 1261 7357 Bend your elbows and lower your body towards the ground, keeping your back close to the bench. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2443 chest 1261 1261 body weight 1261 7358 Pause for a moment at the bottom, then push yourself back up to the starting position. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2444 shoulders 1261 1261 body weight 1261 7358 Pause for a moment at the bottom, then push yourself back up to the starting position. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2443 chest 1261 1261 body weight 1261 7359 Repeat for the desired number of repetitions. 1261
1261 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif triceps dip (between benches) 2444 shoulders 1261 1261 body weight 1261 7359 Repeat for the desired number of repetitions. 1261
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2445 chest 1262 1262 body weight 1262 7360 Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2446 shoulders 1262 1262 body weight 1262 7360 Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2445 chest 1262 1262 body weight 1262 7361 Slide your butt off the front of the chair with your legs extended in front of you. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2446 shoulders 1262 1262 body weight 1262 7361 Slide your butt off the front of the chair with your legs extended in front of you. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2445 chest 1262 1262 body weight 1262 7362 Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2446 shoulders 1262 1262 body weight 1262 7362 Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2445 chest 1262 1262 body weight 1262 7363 Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2446 shoulders 1262 1262 body weight 1262 7363 Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2445 chest 1262 1262 body weight 1262 7364 Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2446 shoulders 1262 1262 body weight 1262 7364 Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2445 chest 1262 1262 body weight 1262 7365 Repeat for the desired number of repetitions. 1262
1262 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif triceps dips floor 2446 shoulders 1262 1262 body weight 1262 7365 Repeat for the desired number of repetitions. 1262
1263 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif triceps press 2447 shoulders 1263 1263 body weight 1263 7366 Stand with your feet shoulder-width apart and your knees slightly bent. 1263
1263 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif triceps press 2447 shoulders 1263 1263 body weight 1263 7367 Extend your arms straight out in front of you, parallel to the ground. 1263
1263 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif triceps press 2447 shoulders 1263 1263 body weight 1263 7368 Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides. 1263
1263 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif triceps press 2447 shoulders 1263 1263 body weight 1263 7369 Pause for a moment at the bottom, then push yourself back up to the starting position. 1263
1263 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif triceps press 2447 shoulders 1263 1263 body weight 1263 7370 Repeat for the desired number of repetitions. 1263
1264 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif triceps stretch 2448 shoulders 1264 1264 body weight 1264 7371 Stand or sit upright with your back straight. 1264
1264 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif triceps stretch 2448 shoulders 1264 1264 body weight 1264 7372 Extend one arm overhead, bending it at the elbow. 1264
1264 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif triceps stretch 2448 shoulders 1264 1264 body weight 1264 7373 Place your opposite hand on the bent elbow and gently pull it towards your head. 1264
1264 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif triceps stretch 2448 shoulders 1264 1264 body weight 1264 7374 Hold the stretch for 15-30 seconds, feeling a gentle stretch in your triceps. 1264
1264 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif triceps stretch 2448 shoulders 1264 1264 body weight 1264 7375 Release the stretch and repeat on the other arm. 1264
1265 waist C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif tuck crunch 2449 hip flexors 1265 1265 body weight 1265 7376 Lie flat on your back with your knees bent and feet flat on the ground. 1265
1265 waist C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif tuck crunch 2449 hip flexors 1265 1265 body weight 1265 7377 Place your hands behind your head with your elbows pointing outwards. 1265
1265 waist C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif tuck crunch 2449 hip flexors 1265 1265 body weight 1265 7378 Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees. 1265
1265 waist C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif tuck crunch 2449 hip flexors 1265 1265 body weight 1265 7379 Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position. 1265
1265 waist C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif tuck crunch 2449 hip flexors 1265 1265 body weight 1265 7380 Repeat for the desired number of repetitions. 1265
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2450 biceps 1266 1266 cable 1266 7381 Adjust the seat height and position yourself facing the cable machine. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2451 rhomboids 1266 1266 cable 1266 7381 Adjust the seat height and position yourself facing the cable machine. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2452 rear deltoids 1266 1266 cable 1266 7381 Adjust the seat height and position yourself facing the cable machine. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2450 biceps 1266 1266 cable 1266 7382 Grasp the handles with an overhand grip, hands shoulder-width apart. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2451 rhomboids 1266 1266 cable 1266 7382 Grasp the handles with an overhand grip, hands shoulder-width apart. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2452 rear deltoids 1266 1266 cable 1266 7382 Grasp the handles with an overhand grip, hands shoulder-width apart. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2450 biceps 1266 1266 cable 1266 7383 Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2451 rhomboids 1266 1266 cable 1266 7383 Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2452 rear deltoids 1266 1266 cable 1266 7383 Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2450 biceps 1266 1266 cable 1266 7384 Lean back slightly and keep your chest up, maintaining a neutral spine. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2451 rhomboids 1266 1266 cable 1266 7384 Lean back slightly and keep your chest up, maintaining a neutral spine. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2452 rear deltoids 1266 1266 cable 1266 7384 Lean back slightly and keep your chest up, maintaining a neutral spine. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2450 biceps 1266 1266 cable 1266 7385 Pull the handles down towards your upper chest, squeezing your shoulder blades together. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2451 rhomboids 1266 1266 cable 1266 7385 Pull the handles down towards your upper chest, squeezing your shoulder blades together. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2452 rear deltoids 1266 1266 cable 1266 7385 Pull the handles down towards your upper chest, squeezing your shoulder blades together. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2450 biceps 1266 1266 cable 1266 7386 Pause for a moment at the bottom of the movement, feeling the contraction in your lats. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2451 rhomboids 1266 1266 cable 1266 7386 Pause for a moment at the bottom of the movement, feeling the contraction in your lats. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2452 rear deltoids 1266 1266 cable 1266 7386 Pause for a moment at the bottom of the movement, feeling the contraction in your lats. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2450 biceps 1266 1266 cable 1266 7387 Slowly release the handles and return to the starting position. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2451 rhomboids 1266 1266 cable 1266 7387 Slowly release the handles and return to the starting position. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2452 rear deltoids 1266 1266 cable 1266 7387 Slowly release the handles and return to the starting position. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2450 biceps 1266 1266 cable 1266 7388 Repeat for the desired number of repetitions. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2451 rhomboids 1266 1266 cable 1266 7388 Repeat for the desired number of repetitions. 1266
1266 back C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif twin handle parallel grip lat pulldown 2452 rear deltoids 1266 1266 cable 1266 7388 Repeat for the desired number of repetitions. 1266
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2453 obliques 1267 1267 body weight 1267 7389 Lie on your back with your knees bent and feet flat on the ground. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2454 hamstrings 1267 1267 body weight 1267 7389 Lie on your back with your knees bent and feet flat on the ground. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2453 obliques 1267 1267 body weight 1267 7390 Place your hands by your sides for support. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2454 hamstrings 1267 1267 body weight 1267 7390 Place your hands by your sides for support. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2453 obliques 1267 1267 body weight 1267 7391 Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2454 hamstrings 1267 1267 body weight 1267 7391 Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2453 obliques 1267 1267 body weight 1267 7392 While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2454 hamstrings 1267 1267 body weight 1267 7392 While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2453 obliques 1267 1267 body weight 1267 7393 Return to the starting position and repeat the twist to the left side. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2454 hamstrings 1267 1267 body weight 1267 7393 Return to the starting position and repeat the twist to the left side. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2453 obliques 1267 1267 body weight 1267 7394 Continue alternating twists for the desired number of repetitions. 1267
1267 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif twist hip lift 2454 hamstrings 1267 1267 body weight 1267 7394 Continue alternating twists for the desired number of repetitions. 1267
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2455 obliques 1268 1268 body weight 1268 7395 Lie flat on your back with your legs extended and your arms by your sides. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2456 hip flexors 1268 1268 body weight 1268 7395 Lie flat on your back with your legs extended and your arms by your sides. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2455 obliques 1268 1268 body weight 1268 7396 Place your hands under your glutes for support. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2456 hip flexors 1268 1268 body weight 1268 7396 Place your hands under your glutes for support. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2455 obliques 1268 1268 body weight 1268 7397 Engage your abs and lift both legs off the ground, keeping them straight. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2456 hip flexors 1268 1268 body weight 1268 7397 Engage your abs and lift both legs off the ground, keeping them straight. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2455 obliques 1268 1268 body weight 1268 7398 As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2456 hip flexors 1268 1268 body weight 1268 7398 As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2455 obliques 1268 1268 body weight 1268 7399 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2456 hip flexors 1268 1268 body weight 1268 7399 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2455 obliques 1268 1268 body weight 1268 7400 Repeat the movement, this time twisting your hips to the other side. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2456 hip flexors 1268 1268 body weight 1268 7400 Repeat the movement, this time twisting your hips to the other side. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2455 obliques 1268 1268 body weight 1268 7401 Continue alternating sides for the desired number of repetitions. 1268
1268 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif twisted leg raise 2456 hip flexors 1268 1268 body weight 1268 7401 Continue alternating sides for the desired number of repetitions. 1268
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2457 obliques 1269 1269 body weight 1269 7402 Lie flat on your back with your legs extended and your arms by your sides. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2458 hip flexors 1269 1269 body weight 1269 7402 Lie flat on your back with your legs extended and your arms by your sides. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2457 obliques 1269 1269 body weight 1269 7403 Bend your knees and lift your legs off the ground, bringing them towards your chest. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2458 hip flexors 1269 1269 body weight 1269 7403 Bend your knees and lift your legs off the ground, bringing them towards your chest. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2457 obliques 1269 1269 body weight 1269 7404 As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2458 hip flexors 1269 1269 body weight 1269 7404 As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2457 obliques 1269 1269 body weight 1269 7405 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2458 hip flexors 1269 1269 body weight 1269 7405 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2457 obliques 1269 1269 body weight 1269 7406 Repeat the movement, this time twisting your hips to the other side. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2458 hip flexors 1269 1269 body weight 1269 7406 Repeat the movement, this time twisting your hips to the other side. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2457 obliques 1269 1269 body weight 1269 7407 Continue alternating sides for the desired number of repetitions. 1269
1269 waist C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif twisted leg raise (female) 2458 hip flexors 1269 1269 body weight 1269 7407 Continue alternating sides for the desired number of repetitions. 1269
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2459 hamstrings 1270 1270 body weight 1270 7408 Stand with your feet shoulder-width apart and your arms extended out to the sides. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2460 glutes 1270 1270 body weight 1270 7408 Stand with your feet shoulder-width apart and your arms extended out to the sides. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2459 hamstrings 1270 1270 body weight 1270 7409 Bend forward at the waist, keeping your back straight and your knees slightly bent. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2460 glutes 1270 1270 body weight 1270 7409 Bend forward at the waist, keeping your back straight and your knees slightly bent. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2459 hamstrings 1270 1270 body weight 1270 7410 Reach down towards your toes with both hands, keeping your legs straight. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2460 glutes 1270 1270 body weight 1270 7410 Reach down towards your toes with both hands, keeping your legs straight. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2459 hamstrings 1270 1270 body weight 1270 7411 Pause for a moment at the bottom, then slowly return to the starting position. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2460 glutes 1270 1270 body weight 1270 7411 Pause for a moment at the bottom, then slowly return to the starting position. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2459 hamstrings 1270 1270 body weight 1270 7412 Repeat for the desired number of repetitions. 1270
1270 back C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif two toe touch (male) 2460 glutes 1270 1270 body weight 1270 7412 Repeat for the desired number of repetitions. 1270
1271 back C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif upper back stretch 2461 shoulders 1271 1271 body weight 1271 7413 Stand up straight with your feet shoulder-width apart. 1271
1271 back C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif upper back stretch 2461 shoulders 1271 1271 body weight 1271 7414 Extend your arms straight in front of you, parallel to the ground. 1271
1271 back C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif upper back stretch 2461 shoulders 1271 1271 body weight 1271 7415 Interlace your fingers and rotate your palms away from your body. 1271
1271 back C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif upper back stretch 2461 shoulders 1271 1271 body weight 1271 7416 Slowly raise your arms overhead, keeping them straight and parallel to each other. 1271
1271 back C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif upper back stretch 2461 shoulders 1271 1271 body weight 1271 7417 As you raise your arms, squeeze your shoulder blades together. 1271
1271 back C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif upper back stretch 2461 shoulders 1271 1271 body weight 1271 7418 Hold the stretch for 15-30 seconds, then release and repeat. 1271
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2462 shoulders 1272 1272 body weight 1272 7419 Lie face down on the floor with your legs extended behind you. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2463 chest 1272 1272 body weight 1272 7419 Lie face down on the floor with your legs extended behind you. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2462 shoulders 1272 1272 body weight 1272 7420 Place your hands on the floor next to your lower ribs, fingers pointing forward. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2463 chest 1272 1272 body weight 1272 7420 Place your hands on the floor next to your lower ribs, fingers pointing forward. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2462 shoulders 1272 1272 body weight 1272 7421 Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2463 chest 1272 1272 body weight 1272 7421 Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2462 shoulders 1272 1272 body weight 1272 7422 Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2463 chest 1272 1272 body weight 1272 7422 Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2462 shoulders 1272 1272 body weight 1272 7423 Hold this position for a few breaths, then slowly lower your body back down to the starting position. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2463 chest 1272 1272 body weight 1272 7423 Hold this position for a few breaths, then slowly lower your body back down to the starting position. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2462 shoulders 1272 1272 body weight 1272 7424 Repeat for the desired number of repetitions. 1272
1272 back C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif upward facing dog 2463 chest 1272 1272 body weight 1272 7424 Repeat for the desired number of repetitions. 1272
1273 waist C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif v-sit on floor 2464 hip flexors 1273 1273 body weight 1273 7425 Sit on the floor with your legs extended in front of you. 1273
1273 waist C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif v-sit on floor 2464 hip flexors 1273 1273 body weight 1273 7426 Lean back slightly and lift your legs off the ground, keeping them straight. 1273
1273 waist C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif v-sit on floor 2464 hip flexors 1273 1273 body weight 1273 7427 Simultaneously, lift your upper body off the ground and reach your arms towards your legs. 1273
1273 waist C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif v-sit on floor 2464 hip flexors 1273 1273 body weight 1273 7428 Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position. 1273
1273 waist C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif v-sit on floor 2464 hip flexors 1273 1273 body weight 1273 7429 Repeat for the desired number of repetitions. 1273
1274 waist C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif vertical leg raise (on parallel bars) 2465 hip flexors 1274 1274 body weight 1274 7430 Hang from the parallel bars with your arms fully extended and your body straight. 1274
1274 waist C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif vertical leg raise (on parallel bars) 2465 hip flexors 1274 1274 body weight 1274 7431 Engage your core and lift your legs up in front of you, keeping them straight. 1274
1274 waist C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif vertical leg raise (on parallel bars) 2465 hip flexors 1274 1274 body weight 1274 7432 Continue lifting until your legs are parallel to the ground or slightly higher. 1274
1274 waist C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif vertical leg raise (on parallel bars) 2465 hip flexors 1274 1274 body weight 1274 7433 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1274
1274 waist C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif vertical leg raise (on parallel bars) 2465 hip flexors 1274 1274 body weight 1274 7434 Repeat for the desired number of repetitions. 1274
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2466 quadriceps 1275 1275 elliptical machine 1275 7435 Adjust the resistance level and incline of the elliptical machine to your desired settings. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2467 hamstrings 1275 1275 elliptical machine 1275 7435 Adjust the resistance level and incline of the elliptical machine to your desired settings. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2468 glutes 1275 1275 elliptical machine 1275 7435 Adjust the resistance level and incline of the elliptical machine to your desired settings. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2469 calves 1275 1275 elliptical machine 1275 7435 Adjust the resistance level and incline of the elliptical machine to your desired settings. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2466 quadriceps 1275 1275 elliptical machine 1275 7436 Step onto the pedals of the machine and grip the handles lightly. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2467 hamstrings 1275 1275 elliptical machine 1275 7436 Step onto the pedals of the machine and grip the handles lightly. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2468 glutes 1275 1275 elliptical machine 1275 7436 Step onto the pedals of the machine and grip the handles lightly. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2469 calves 1275 1275 elliptical machine 1275 7436 Step onto the pedals of the machine and grip the handles lightly. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2466 quadriceps 1275 1275 elliptical machine 1275 7437 Begin by pushing down with your feet and pulling the handles towards your body. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2467 hamstrings 1275 1275 elliptical machine 1275 7437 Begin by pushing down with your feet and pulling the handles towards your body. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2468 glutes 1275 1275 elliptical machine 1275 7437 Begin by pushing down with your feet and pulling the handles towards your body. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2469 calves 1275 1275 elliptical machine 1275 7437 Begin by pushing down with your feet and pulling the handles towards your body. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2466 quadriceps 1275 1275 elliptical machine 1275 7438 Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2467 hamstrings 1275 1275 elliptical machine 1275 7438 Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2468 glutes 1275 1275 elliptical machine 1275 7438 Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2469 calves 1275 1275 elliptical machine 1275 7438 Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2466 quadriceps 1275 1275 elliptical machine 1275 7439 Maintain a steady pace and keep your core engaged throughout the exercise. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2467 hamstrings 1275 1275 elliptical machine 1275 7439 Maintain a steady pace and keep your core engaged throughout the exercise. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2468 glutes 1275 1275 elliptical machine 1275 7439 Maintain a steady pace and keep your core engaged throughout the exercise. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2469 calves 1275 1275 elliptical machine 1275 7439 Maintain a steady pace and keep your core engaged throughout the exercise. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2466 quadriceps 1275 1275 elliptical machine 1275 7440 Continue for the desired duration of your cardio workout. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2467 hamstrings 1275 1275 elliptical machine 1275 7440 Continue for the desired duration of your cardio workout. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2468 glutes 1275 1275 elliptical machine 1275 7440 Continue for the desired duration of your cardio workout. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2469 calves 1275 1275 elliptical machine 1275 7440 Continue for the desired duration of your cardio workout. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2466 quadriceps 1275 1275 elliptical machine 1275 7441 Gradually decrease the intensity and speed of the machine before stepping off. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2467 hamstrings 1275 1275 elliptical machine 1275 7441 Gradually decrease the intensity and speed of the machine before stepping off. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2468 glutes 1275 1275 elliptical machine 1275 7441 Gradually decrease the intensity and speed of the machine before stepping off. 1275
1275 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif walk elliptical cross trainer 2469 calves 1275 1275 elliptical machine 1275 7441 Gradually decrease the intensity and speed of the machine before stepping off. 1275
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2470 quadriceps 1276 1276 body weight 1276 7442 Stand with your feet hip-width apart. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2471 hamstrings 1276 1276 body weight 1276 7442 Stand with your feet hip-width apart. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2472 glutes 1276 1276 body weight 1276 7442 Stand with your feet hip-width apart. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2473 calves 1276 1276 body weight 1276 7442 Stand with your feet hip-width apart. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2470 quadriceps 1276 1276 body weight 1276 7443 Lift your right knee up towards your chest as high as you can while balancing on your left leg. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2471 hamstrings 1276 1276 body weight 1276 7443 Lift your right knee up towards your chest as high as you can while balancing on your left leg. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2472 glutes 1276 1276 body weight 1276 7443 Lift your right knee up towards your chest as high as you can while balancing on your left leg. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2473 calves 1276 1276 body weight 1276 7443 Lift your right knee up towards your chest as high as you can while balancing on your left leg. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2470 quadriceps 1276 1276 body weight 1276 7444 Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2471 hamstrings 1276 1276 body weight 1276 7444 Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2472 glutes 1276 1276 body weight 1276 7444 Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2473 calves 1276 1276 body weight 1276 7444 Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2470 quadriceps 1276 1276 body weight 1276 7445 Push off with your right foot and bring your left knee up towards your chest. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2471 hamstrings 1276 1276 body weight 1276 7445 Push off with your right foot and bring your left knee up towards your chest. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2472 glutes 1276 1276 body weight 1276 7445 Push off with your right foot and bring your left knee up towards your chest. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2473 calves 1276 1276 body weight 1276 7445 Push off with your right foot and bring your left knee up towards your chest. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2470 quadriceps 1276 1276 body weight 1276 7446 Step forward with your left foot and lower your body into a lunge position. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2471 hamstrings 1276 1276 body weight 1276 7446 Step forward with your left foot and lower your body into a lunge position. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2472 glutes 1276 1276 body weight 1276 7446 Step forward with your left foot and lower your body into a lunge position. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2473 calves 1276 1276 body weight 1276 7446 Step forward with your left foot and lower your body into a lunge position. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2470 quadriceps 1276 1276 body weight 1276 7447 Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2471 hamstrings 1276 1276 body weight 1276 7447 Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2472 glutes 1276 1276 body weight 1276 7447 Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2473 calves 1276 1276 body weight 1276 7447 Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2470 quadriceps 1276 1276 body weight 1276 7448 Repeat for the desired number of repetitions. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2471 hamstrings 1276 1276 body weight 1276 7448 Repeat for the desired number of repetitions. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2472 glutes 1276 1276 body weight 1276 7448 Repeat for the desired number of repetitions. 1276
1276 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif walking high knees lunge 2473 calves 1276 1276 body weight 1276 7448 Repeat for the desired number of repetitions. 1276
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2474 quadriceps 1277 1277 body weight 1277 7449 Stand with your feet shoulder-width apart. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2475 hamstrings 1277 1277 body weight 1277 7449 Stand with your feet shoulder-width apart. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2476 calves 1277 1277 body weight 1277 7449 Stand with your feet shoulder-width apart. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2474 quadriceps 1277 1277 body weight 1277 7450 Take a step forward with your right leg, lowering your body into a lunge position. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2475 hamstrings 1277 1277 body weight 1277 7450 Take a step forward with your right leg, lowering your body into a lunge position. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2476 calves 1277 1277 body weight 1277 7450 Take a step forward with your right leg, lowering your body into a lunge position. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2474 quadriceps 1277 1277 body weight 1277 7451 Keep your torso upright and your front knee aligned with your ankle. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2475 hamstrings 1277 1277 body weight 1277 7451 Keep your torso upright and your front knee aligned with your ankle. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2476 calves 1277 1277 body weight 1277 7451 Keep your torso upright and your front knee aligned with your ankle. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2474 quadriceps 1277 1277 body weight 1277 7452 Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2475 hamstrings 1277 1277 body weight 1277 7452 Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2476 calves 1277 1277 body weight 1277 7452 Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2474 quadriceps 1277 1277 body weight 1277 7453 Continue alternating legs and walking forward, maintaining a controlled and steady pace. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2475 hamstrings 1277 1277 body weight 1277 7453 Continue alternating legs and walking forward, maintaining a controlled and steady pace. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2476 calves 1277 1277 body weight 1277 7453 Continue alternating legs and walking forward, maintaining a controlled and steady pace. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2474 quadriceps 1277 1277 body weight 1277 7454 Repeat for the desired number of repetitions. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2475 hamstrings 1277 1277 body weight 1277 7454 Repeat for the desired number of repetitions. 1277
1277 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif walking lunge 2476 calves 1277 1277 body weight 1277 7454 Repeat for the desired number of repetitions. 1277
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2477 quadriceps 1278 1278 leverage machine 1278 7455 Adjust the incline level on the treadmill to your desired intensity. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2478 hamstrings 1278 1278 leverage machine 1278 7455 Adjust the incline level on the treadmill to your desired intensity. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2479 calves 1278 1278 leverage machine 1278 7455 Adjust the incline level on the treadmill to your desired intensity. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2477 quadriceps 1278 1278 leverage machine 1278 7456 Stand on the treadmill with your feet shoulder-width apart. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2478 hamstrings 1278 1278 leverage machine 1278 7456 Stand on the treadmill with your feet shoulder-width apart. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2479 calves 1278 1278 leverage machine 1278 7456 Stand on the treadmill with your feet shoulder-width apart. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2477 quadriceps 1278 1278 leverage machine 1278 7457 Start walking at a comfortable pace, ensuring that you maintain proper form. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2478 hamstrings 1278 1278 leverage machine 1278 7457 Start walking at a comfortable pace, ensuring that you maintain proper form. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2479 calves 1278 1278 leverage machine 1278 7457 Start walking at a comfortable pace, ensuring that you maintain proper form. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2477 quadriceps 1278 1278 leverage machine 1278 7458 Engage your core muscles and keep your back straight throughout the exercise. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2478 hamstrings 1278 1278 leverage machine 1278 7458 Engage your core muscles and keep your back straight throughout the exercise. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2479 calves 1278 1278 leverage machine 1278 7458 Engage your core muscles and keep your back straight throughout the exercise. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2477 quadriceps 1278 1278 leverage machine 1278 7459 Continue walking on the incline treadmill for the desired duration of your cardio workout. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2478 hamstrings 1278 1278 leverage machine 1278 7459 Continue walking on the incline treadmill for the desired duration of your cardio workout. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2479 calves 1278 1278 leverage machine 1278 7459 Continue walking on the incline treadmill for the desired duration of your cardio workout. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2477 quadriceps 1278 1278 leverage machine 1278 7460 Gradually decrease the incline and speed of the treadmill to cool down before stopping. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2478 hamstrings 1278 1278 leverage machine 1278 7460 Gradually decrease the incline and speed of the treadmill to cool down before stopping. 1278
1278 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif walking on incline treadmill 2479 calves 1278 1278 leverage machine 1278 7460 Gradually decrease the incline and speed of the treadmill to cool down before stopping. 1278
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2480 quadriceps 1279 1279 stepmill machine 1279 7461 Adjust the stepmill machine to a comfortable level. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2481 hamstrings 1279 1279 stepmill machine 1279 7461 Adjust the stepmill machine to a comfortable level. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2482 glutes 1279 1279 stepmill machine 1279 7461 Adjust the stepmill machine to a comfortable level. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2483 calves 1279 1279 stepmill machine 1279 7461 Adjust the stepmill machine to a comfortable level. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2480 quadriceps 1279 1279 stepmill machine 1279 7462 Step onto the machine and place your hands on the handrails for support. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2481 hamstrings 1279 1279 stepmill machine 1279 7462 Step onto the machine and place your hands on the handrails for support. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2482 glutes 1279 1279 stepmill machine 1279 7462 Step onto the machine and place your hands on the handrails for support. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2483 calves 1279 1279 stepmill machine 1279 7462 Step onto the machine and place your hands on the handrails for support. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2480 quadriceps 1279 1279 stepmill machine 1279 7463 Start walking by placing one foot on a step and then the other, alternating between legs. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2481 hamstrings 1279 1279 stepmill machine 1279 7463 Start walking by placing one foot on a step and then the other, alternating between legs. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2482 glutes 1279 1279 stepmill machine 1279 7463 Start walking by placing one foot on a step and then the other, alternating between legs. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2483 calves 1279 1279 stepmill machine 1279 7463 Start walking by placing one foot on a step and then the other, alternating between legs. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2480 quadriceps 1279 1279 stepmill machine 1279 7464 Maintain an upright posture and engage your core muscles. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2481 hamstrings 1279 1279 stepmill machine 1279 7464 Maintain an upright posture and engage your core muscles. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2482 glutes 1279 1279 stepmill machine 1279 7464 Maintain an upright posture and engage your core muscles. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2483 calves 1279 1279 stepmill machine 1279 7464 Maintain an upright posture and engage your core muscles. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2480 quadriceps 1279 1279 stepmill machine 1279 7465 Continue walking for the desired duration or distance. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2481 hamstrings 1279 1279 stepmill machine 1279 7465 Continue walking for the desired duration or distance. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2482 glutes 1279 1279 stepmill machine 1279 7465 Continue walking for the desired duration or distance. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2483 calves 1279 1279 stepmill machine 1279 7465 Continue walking for the desired duration or distance. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2480 quadriceps 1279 1279 stepmill machine 1279 7466 Gradually increase the intensity or speed as you become more comfortable with the exercise. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2481 hamstrings 1279 1279 stepmill machine 1279 7466 Gradually increase the intensity or speed as you become more comfortable with the exercise. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2482 glutes 1279 1279 stepmill machine 1279 7466 Gradually increase the intensity or speed as you become more comfortable with the exercise. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2483 calves 1279 1279 stepmill machine 1279 7466 Gradually increase the intensity or speed as you become more comfortable with the exercise. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2480 quadriceps 1279 1279 stepmill machine 1279 7467 Remember to cool down and stretch after completing the exercise. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2481 hamstrings 1279 1279 stepmill machine 1279 7467 Remember to cool down and stretch after completing the exercise. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2482 glutes 1279 1279 stepmill machine 1279 7467 Remember to cool down and stretch after completing the exercise. 1279
1279 cardio C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif walking on stepmill 2483 calves 1279 1279 stepmill machine 1279 7467 Remember to cool down and stretch after completing the exercise. 1279
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2484 chest 1280 1280 weighted 1280 7468 Sit on a bench with your hands gripping the edge, fingers pointing forward. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2485 shoulders 1280 1280 weighted 1280 7468 Sit on a bench with your hands gripping the edge, fingers pointing forward. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2484 chest 1280 1280 weighted 1280 7469 Slide your butt off the bench, supporting your weight with your hands. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2485 shoulders 1280 1280 weighted 1280 7469 Slide your butt off the bench, supporting your weight with your hands. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2484 chest 1280 1280 weighted 1280 7470 Lower your body by bending your elbows until your upper arms are parallel to the floor. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2485 shoulders 1280 1280 weighted 1280 7470 Lower your body by bending your elbows until your upper arms are parallel to the floor. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2484 chest 1280 1280 weighted 1280 7471 Push yourself back up to the starting position by straightening your arms. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2485 shoulders 1280 1280 weighted 1280 7471 Push yourself back up to the starting position by straightening your arms. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2484 chest 1280 1280 weighted 1280 7472 Repeat for the desired number of repetitions. 1280
1280 upper arms C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif weighted bench dip 2485 shoulders 1280 1280 weighted 1280 7472 Repeat for the desired number of repetitions. 1280
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2486 biceps 1281 1281 weighted 1281 7473 Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2487 forearms 1281 1281 weighted 1281 7473 Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2486 biceps 1281 1281 weighted 1281 7474 Hang from the bars with your arms fully extended, feet off the ground, and body straight. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2487 forearms 1281 1281 weighted 1281 7474 Hang from the bars with your arms fully extended, feet off the ground, and body straight. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2486 biceps 1281 1281 weighted 1281 7475 Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2487 forearms 1281 1281 weighted 1281 7475 Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2486 biceps 1281 1281 weighted 1281 7476 Continue pulling until your chin is above the bars, then pause for a moment. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2487 forearms 1281 1281 weighted 1281 7476 Continue pulling until your chin is above the bars, then pause for a moment. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2486 biceps 1281 1281 weighted 1281 7477 Slowly lower your body back down to the starting position, fully extending your arms. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2487 forearms 1281 1281 weighted 1281 7477 Slowly lower your body back down to the starting position, fully extending your arms. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2486 biceps 1281 1281 weighted 1281 7478 Repeat for the desired number of repetitions. 1281
1281 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif weighted close grip chin-up on dip cage 2487 forearms 1281 1281 weighted 1281 7478 Repeat for the desired number of repetitions. 1281
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2488 quadriceps 1282 1282 weighted 1282 7479 Stand with your feet wider than shoulder-width apart and toes pointing slightly outward. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2489 hamstrings 1282 1282 weighted 1282 7479 Stand with your feet wider than shoulder-width apart and toes pointing slightly outward. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2490 calves 1282 1282 weighted 1282 7479 Stand with your feet wider than shoulder-width apart and toes pointing slightly outward. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2488 quadriceps 1282 1282 weighted 1282 7480 Hold a weight in front of your chest with both hands. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2489 hamstrings 1282 1282 weighted 1282 7480 Hold a weight in front of your chest with both hands. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2490 calves 1282 1282 weighted 1282 7480 Hold a weight in front of your chest with both hands. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2488 quadriceps 1282 1282 weighted 1282 7481 Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2489 hamstrings 1282 1282 weighted 1282 7481 Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2490 calves 1282 1282 weighted 1282 7481 Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2488 quadriceps 1282 1282 weighted 1282 7482 Go as low as you can while maintaining balance and keeping your chest up. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2489 hamstrings 1282 1282 weighted 1282 7482 Go as low as you can while maintaining balance and keeping your chest up. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2490 calves 1282 1282 weighted 1282 7482 Go as low as you can while maintaining balance and keeping your chest up. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2488 quadriceps 1282 1282 weighted 1282 7483 Push through the heel of the bent leg to return to the starting position. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2489 hamstrings 1282 1282 weighted 1282 7483 Push through the heel of the bent leg to return to the starting position. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2490 calves 1282 1282 weighted 1282 7483 Push through the heel of the bent leg to return to the starting position. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2488 quadriceps 1282 1282 weighted 1282 7484 Repeat on the other side, alternating between legs. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2489 hamstrings 1282 1282 weighted 1282 7484 Repeat on the other side, alternating between legs. 1282
1282 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif weighted cossack squats (male) 2490 calves 1282 1282 weighted 1282 7484 Repeat on the other side, alternating between legs. 1282
1283 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif weighted crunch 2491 obliques 1283 1283 weighted 1283 7485 Lie flat on your back with your knees bent and feet flat on the ground. 1283
1283 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif weighted crunch 2491 obliques 1283 1283 weighted 1283 7486 Hold a weight plate or dumbbell on your chest. 1283
1283 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif weighted crunch 2491 obliques 1283 1283 weighted 1283 7487 Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground. 1283
1283 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif weighted crunch 2491 obliques 1283 1283 weighted 1283 7488 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1283
1283 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif weighted crunch 2491 obliques 1283 1283 weighted 1283 7489 Repeat for the desired number of repetitions. 1283
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2492 hip flexors 1284 1284 weighted 1284 7490 Lie flat on a decline bench with your feet secured under the foot pads. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2493 lower back 1284 1284 weighted 1284 7490 Lie flat on a decline bench with your feet secured under the foot pads. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2492 hip flexors 1284 1284 weighted 1284 7491 Place your hands behind your head or across your chest. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2493 lower back 1284 1284 weighted 1284 7491 Place your hands behind your head or across your chest. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2492 hip flexors 1284 1284 weighted 1284 7492 Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2493 lower back 1284 1284 weighted 1284 7492 Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2492 hip flexors 1284 1284 weighted 1284 7493 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2493 lower back 1284 1284 weighted 1284 7493 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2492 hip flexors 1284 1284 weighted 1284 7494 Repeat for the desired number of repetitions. 1284
1284 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif weighted decline sit-up 2493 lower back 1284 1284 weighted 1284 7494 Repeat for the desired number of repetitions. 1284
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2494 hamstrings 1285 1285 weighted 1285 7495 Stand on a raised platform with your toes on the edge and your heels hanging off. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2495 glutes 1285 1285 weighted 1285 7495 Stand on a raised platform with your toes on the edge and your heels hanging off. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2494 hamstrings 1285 1285 weighted 1285 7496 Hold onto a stable object for support. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2495 glutes 1285 1285 weighted 1285 7496 Hold onto a stable object for support. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2494 hamstrings 1285 1285 weighted 1285 7497 Raise your heels as high as possible by extending your ankles. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2495 glutes 1285 1285 weighted 1285 7497 Raise your heels as high as possible by extending your ankles. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2494 hamstrings 1285 1285 weighted 1285 7498 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2495 glutes 1285 1285 weighted 1285 7498 Pause for a moment at the top, then slowly lower your heels back down to the starting position. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2494 hamstrings 1285 1285 weighted 1285 7499 Repeat for the desired number of repetitions. 1285
1285 lower legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif weighted donkey calf raise 2495 glutes 1285 1285 weighted 1285 7499 Repeat for the desired number of repetitions. 1285
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2496 triceps 1286 1286 weighted 1286 7500 Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2497 shoulders 1286 1286 weighted 1286 7500 Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2496 triceps 1286 1286 weighted 1286 7501 Lower your chest towards the ground, keeping your elbows close to your body. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2497 shoulders 1286 1286 weighted 1286 7501 Lower your chest towards the ground, keeping your elbows close to your body. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2496 triceps 1286 1286 weighted 1286 7502 Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2497 shoulders 1286 1286 weighted 1286 7502 Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2496 triceps 1286 1286 weighted 1286 7503 As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2497 shoulders 1286 1286 weighted 1286 7503 As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2496 triceps 1286 1286 weighted 1286 7504 Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2497 shoulders 1286 1286 weighted 1286 7504 Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2496 triceps 1286 1286 weighted 1286 7505 Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2497 shoulders 1286 1286 weighted 1286 7505 Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2496 triceps 1286 1286 weighted 1286 7506 Continue alternating between the wider and narrower hand positions for the desired number of repetitions. 1286
1286 chest C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif weighted drop push up 2497 shoulders 1286 1286 weighted 1286 7506 Continue alternating between the wider and narrower hand positions for the desired number of repetitions. 1286
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2498 shoulders 1287 1287 weighted 1287 7507 Start by lying face down on the floor. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2499 lower back 1287 1287 weighted 1287 7507 Start by lying face down on the floor. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2498 shoulders 1287 1287 weighted 1287 7508 Place your forearms on the ground, with your elbows directly under your shoulders. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2499 lower back 1287 1287 weighted 1287 7508 Place your forearms on the ground, with your elbows directly under your shoulders. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2498 shoulders 1287 1287 weighted 1287 7509 Extend your legs straight out behind you, with your toes on the ground. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2499 lower back 1287 1287 weighted 1287 7509 Extend your legs straight out behind you, with your toes on the ground. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2498 shoulders 1287 1287 weighted 1287 7510 Engage your core and lift your body off the ground, balancing on your forearms and toes. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2499 lower back 1287 1287 weighted 1287 7510 Engage your core and lift your body off the ground, balancing on your forearms and toes. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2498 shoulders 1287 1287 weighted 1287 7511 Keep your body in a straight line from your head to your heels. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2499 lower back 1287 1287 weighted 1287 7511 Keep your body in a straight line from your head to your heels. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2498 shoulders 1287 1287 weighted 1287 7512 Hold this position for the desired amount of time. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2499 lower back 1287 1287 weighted 1287 7512 Hold this position for the desired amount of time. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2498 shoulders 1287 1287 weighted 1287 7513 Lower your body back down to the starting position. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2499 lower back 1287 1287 weighted 1287 7513 Lower your body back down to the starting position. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2498 shoulders 1287 1287 weighted 1287 7514 Repeat for the desired number of repetitions. 1287
1287 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif weighted front plank 2499 lower back 1287 1287 weighted 1287 7514 Repeat for the desired number of repetitions. 1287
1288 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif weighted front raise 2500 biceps 1288 1288 weighted 1288 7515 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. 1288
1288 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif weighted front raise 2501 forearms 1288 1288 weighted 1288 7515 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. 1288
1288 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif weighted front raise 2500 biceps 1288 1288 weighted 1288 7516 Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. 1288
1288 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif weighted front raise 2501 forearms 1288 1288 weighted 1288 7516 Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. 1288
1288 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif weighted front raise 2500 biceps 1288 1288 weighted 1288 7517 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 1288
1288 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif weighted front raise 2501 forearms 1288 1288 weighted 1288 7517 Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. 1288
1288 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif weighted front raise 2500 biceps 1288 1288 weighted 1288 7518 Repeat for the desired number of repetitions. 1288
1288 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif weighted front raise 2501 forearms 1288 1288 weighted 1288 7518 Repeat for the desired number of repetitions. 1288
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2502 hip flexors 1289 1289 weighted 1289 7519 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2503 lower back 1289 1289 weighted 1289 7519 Hang from a pull-up bar with your arms fully extended and your palms facing away from you. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2502 hip flexors 1289 1289 weighted 1289 7520 Engage your core and lift your legs up in front of you, keeping them straight. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2503 lower back 1289 1289 weighted 1289 7520 Engage your core and lift your legs up in front of you, keeping them straight. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2502 hip flexors 1289 1289 weighted 1289 7521 Continue lifting until your legs are parallel to the ground or slightly higher. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2503 lower back 1289 1289 weighted 1289 7521 Continue lifting until your legs are parallel to the ground or slightly higher. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2502 hip flexors 1289 1289 weighted 1289 7522 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2503 lower back 1289 1289 weighted 1289 7522 Pause for a moment at the top, then slowly lower your legs back down to the starting position. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2502 hip flexors 1289 1289 weighted 1289 7523 Repeat for the desired number of repetitions. 1289
1289 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif weighted hanging leg-hip raise 2503 lower back 1289 1289 weighted 1289 7523 Repeat for the desired number of repetitions. 1289
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2504 glutes 1290 1290 weighted 1290 7524 Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2505 hamstrings 1290 1290 weighted 1290 7524 Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2504 glutes 1290 1290 weighted 1290 7525 Place your hands behind your head or cross them over your chest. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2505 hamstrings 1290 1290 weighted 1290 7525 Place your hands behind your head or cross them over your chest. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2504 glutes 1290 1290 weighted 1290 7526 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2505 hamstrings 1290 1290 weighted 1290 7526 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2504 glutes 1290 1290 weighted 1290 7527 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2505 hamstrings 1290 1290 weighted 1290 7527 Pause for a moment at the top, then slowly lower your upper body back down to the starting position. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2504 glutes 1290 1290 weighted 1290 7528 Repeat for the desired number of repetitions. 1290
1290 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif weighted hyperextension (on stability ball) 2505 hamstrings 1290 1290 weighted 1290 7528 Repeat for the desired number of repetitions. 1290
1291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif weighted kneeling step with swing 2506 triceps 1291 1291 weighted 1291 7529 Start in a kneeling position with your knees hip-width apart and your back straight. 1291
1291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif weighted kneeling step with swing 2507 core 1291 1291 weighted 1291 7529 Start in a kneeling position with your knees hip-width apart and your back straight. 1291
1291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif weighted kneeling step with swing 2506 triceps 1291 1291 weighted 1291 7530 Hold a weight in each hand, with your arms extended straight down in front of you. 1291
1291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif weighted kneeling step with swing 2507 core 1291 1291 weighted 1291 7530 Hold a weight in each hand, with your arms extended straight down in front of you. 1291
1291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif weighted kneeling step with swing 2506 triceps 1291 1291 weighted 1291 7531 Engage your core and swing the weights up and overhead, keeping your arms straight. 1291
1291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif weighted kneeling step with swing 2507 core 1291 1291 weighted 1291 7531 Engage your core and swing the weights up and overhead, keeping your arms straight. 1291
1291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif weighted kneeling step with swing 2506 triceps 1291 1291 weighted 1291 7532 Lower the weights back down to the starting position and repeat for the desired number of repetitions. 1291
1291 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif weighted kneeling step with swing 2507 core 1291 1291 weighted 1291 7532 Lower the weights back down to the starting position and repeat for the desired number of repetitions. 1291
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2508 quadriceps 1292 1292 weighted 1292 7533 Stand with your feet shoulder-width apart, holding a weight in each hand. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2509 hamstrings 1292 1292 weighted 1292 7533 Stand with your feet shoulder-width apart, holding a weight in each hand. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2510 calves 1292 1292 weighted 1292 7533 Stand with your feet shoulder-width apart, holding a weight in each hand. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2508 quadriceps 1292 1292 weighted 1292 7534 Take a step forward with your right foot, lowering your body into a lunge position. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2509 hamstrings 1292 1292 weighted 1292 7534 Take a step forward with your right foot, lowering your body into a lunge position. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2510 calves 1292 1292 weighted 1292 7534 Take a step forward with your right foot, lowering your body into a lunge position. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2508 quadriceps 1292 1292 weighted 1292 7535 As you lunge forward, swing the weights forward and upward, keeping your arms straight. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2509 hamstrings 1292 1292 weighted 1292 7535 As you lunge forward, swing the weights forward and upward, keeping your arms straight. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2510 calves 1292 1292 weighted 1292 7535 As you lunge forward, swing the weights forward and upward, keeping your arms straight. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2508 quadriceps 1292 1292 weighted 1292 7536 Push off with your right foot and return to the starting position, swinging the weights back down. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2509 hamstrings 1292 1292 weighted 1292 7536 Push off with your right foot and return to the starting position, swinging the weights back down. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2510 calves 1292 1292 weighted 1292 7536 Push off with your right foot and return to the starting position, swinging the weights back down. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2508 quadriceps 1292 1292 weighted 1292 7537 Repeat with your left foot and continue alternating legs for the desired number of repetitions. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2509 hamstrings 1292 1292 weighted 1292 7537 Repeat with your left foot and continue alternating legs for the desired number of repetitions. 1292
1292 upper legs C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif weighted lunge with swing 2510 calves 1292 1292 weighted 1292 7537 Repeat with your left foot and continue alternating legs for the desired number of repetitions. 1292
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2511 biceps 1293 1293 weighted 1293 7538 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2512 triceps 1293 1293 weighted 1293 7538 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2513 shoulders 1293 1293 weighted 1293 7538 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2514 chest 1293 1293 weighted 1293 7538 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2511 biceps 1293 1293 weighted 1293 7539 Engage your core and pull your body up towards the bar, leading with your chest. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2512 triceps 1293 1293 weighted 1293 7539 Engage your core and pull your body up towards the bar, leading with your chest. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2513 shoulders 1293 1293 weighted 1293 7539 Engage your core and pull your body up towards the bar, leading with your chest. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2514 chest 1293 1293 weighted 1293 7539 Engage your core and pull your body up towards the bar, leading with your chest. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2511 biceps 1293 1293 weighted 1293 7540 As you reach the top of the movement, transition your grip so that your palms are facing towards you. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2512 triceps 1293 1293 weighted 1293 7540 As you reach the top of the movement, transition your grip so that your palms are facing towards you. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2513 shoulders 1293 1293 weighted 1293 7540 As you reach the top of the movement, transition your grip so that your palms are facing towards you. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2514 chest 1293 1293 weighted 1293 7540 As you reach the top of the movement, transition your grip so that your palms are facing towards you. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2511 biceps 1293 1293 weighted 1293 7541 Continue pulling yourself up until your chest reaches the bar, then pause for a moment. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2512 triceps 1293 1293 weighted 1293 7541 Continue pulling yourself up until your chest reaches the bar, then pause for a moment. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2513 shoulders 1293 1293 weighted 1293 7541 Continue pulling yourself up until your chest reaches the bar, then pause for a moment. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2514 chest 1293 1293 weighted 1293 7541 Continue pulling yourself up until your chest reaches the bar, then pause for a moment. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2511 biceps 1293 1293 weighted 1293 7542 Slowly lower yourself back down to the starting position, maintaining control throughout the movement. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2512 triceps 1293 1293 weighted 1293 7542 Slowly lower yourself back down to the starting position, maintaining control throughout the movement. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2513 shoulders 1293 1293 weighted 1293 7542 Slowly lower yourself back down to the starting position, maintaining control throughout the movement. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2514 chest 1293 1293 weighted 1293 7542 Slowly lower yourself back down to the starting position, maintaining control throughout the movement. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2511 biceps 1293 1293 weighted 1293 7543 Repeat for the desired number of repetitions. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2512 triceps 1293 1293 weighted 1293 7543 Repeat for the desired number of repetitions. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2513 shoulders 1293 1293 weighted 1293 7543 Repeat for the desired number of repetitions. 1293
1293 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif weighted muscle up 2514 chest 1293 1293 weighted 1293 7543 Repeat for the desired number of repetitions. 1293
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2515 biceps 1294 1294 weighted 1294 7544 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2516 triceps 1294 1294 weighted 1294 7544 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2517 shoulders 1294 1294 weighted 1294 7544 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2518 forearms 1294 1294 weighted 1294 7544 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2515 biceps 1294 1294 weighted 1294 7545 Engage your core and pull your shoulder blades down and back. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2516 triceps 1294 1294 weighted 1294 7545 Engage your core and pull your shoulder blades down and back. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2517 shoulders 1294 1294 weighted 1294 7545 Engage your core and pull your shoulder blades down and back. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2518 forearms 1294 1294 weighted 1294 7545 Engage your core and pull your shoulder blades down and back. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2515 biceps 1294 1294 weighted 1294 7546 Bend your elbows and pull your chest towards the bar, keeping your body straight. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2516 triceps 1294 1294 weighted 1294 7546 Bend your elbows and pull your chest towards the bar, keeping your body straight. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2517 shoulders 1294 1294 weighted 1294 7546 Bend your elbows and pull your chest towards the bar, keeping your body straight. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2518 forearms 1294 1294 weighted 1294 7546 Bend your elbows and pull your chest towards the bar, keeping your body straight. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2515 biceps 1294 1294 weighted 1294 7547 Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2516 triceps 1294 1294 weighted 1294 7547 Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2517 shoulders 1294 1294 weighted 1294 7547 Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2518 forearms 1294 1294 weighted 1294 7547 Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2515 biceps 1294 1294 weighted 1294 7548 Pause at the top of the movement, then slowly lower yourself back down to the starting position. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2516 triceps 1294 1294 weighted 1294 7548 Pause at the top of the movement, then slowly lower yourself back down to the starting position. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2517 shoulders 1294 1294 weighted 1294 7548 Pause at the top of the movement, then slowly lower yourself back down to the starting position. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2518 forearms 1294 1294 weighted 1294 7548 Pause at the top of the movement, then slowly lower yourself back down to the starting position. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2515 biceps 1294 1294 weighted 1294 7549 Repeat for the desired number of repetitions. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2516 triceps 1294 1294 weighted 1294 7549 Repeat for the desired number of repetitions. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2517 shoulders 1294 1294 weighted 1294 7549 Repeat for the desired number of repetitions. 1294
1294 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif weighted muscle up (on bar) 2518 forearms 1294 1294 weighted 1294 7549 Repeat for the desired number of repetitions. 1294
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2519 biceps 1295 1295 weighted 1295 7550 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2520 forearms 1295 1295 weighted 1295 7550 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2519 biceps 1295 1295 weighted 1295 7551 Hang from the bar with your arm fully extended and your body straight. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2520 forearms 1295 1295 weighted 1295 7551 Hang from the bar with your arm fully extended and your body straight. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2519 biceps 1295 1295 weighted 1295 7552 Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2520 forearms 1295 1295 weighted 1295 7552 Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2519 biceps 1295 1295 weighted 1295 7553 Continue pulling until your chin is above the bar. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2520 forearms 1295 1295 weighted 1295 7553 Continue pulling until your chin is above the bar. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2519 biceps 1295 1295 weighted 1295 7554 Lower your body back down to the starting position with control. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2520 forearms 1295 1295 weighted 1295 7554 Lower your body back down to the starting position with control. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2519 biceps 1295 1295 weighted 1295 7555 Repeat for the desired number of repetitions. 1295
1295 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif weighted one hand pull up 2520 forearms 1295 1295 weighted 1295 7555 Repeat for the desired number of repetitions. 1295
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2521 obliques 1296 1296 weighted 1296 7556 Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2522 lower back 1296 1296 weighted 1296 7556 Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2521 obliques 1296 1296 weighted 1296 7557 Hold a weight plate or dumbbell with both hands and extend your arms overhead. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2522 lower back 1296 1296 weighted 1296 7557 Hold a weight plate or dumbbell with both hands and extend your arms overhead. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2521 obliques 1296 1296 weighted 1296 7558 Engage your abs and slowly curl your torso forward, bringing your chest towards your knees. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2522 lower back 1296 1296 weighted 1296 7558 Engage your abs and slowly curl your torso forward, bringing your chest towards your knees. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2521 obliques 1296 1296 weighted 1296 7559 Pause for a moment at the top, then slowly lower your torso back to the starting position. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2522 lower back 1296 1296 weighted 1296 7559 Pause for a moment at the top, then slowly lower your torso back to the starting position. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2521 obliques 1296 1296 weighted 1296 7560 Repeat for the desired number of repetitions. 1296
1296 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif weighted overhead crunch (on stability ball) 2522 lower back 1296 1296 weighted 1296 7560 Repeat for the desired number of repetitions. 1296
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2523 biceps 1297 1297 weighted 1297 7561 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2524 forearms 1297 1297 weighted 1297 7561 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2523 biceps 1297 1297 weighted 1297 7562 Hang from the bar with your arms fully extended and your body straight. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2524 forearms 1297 1297 weighted 1297 7562 Hang from the bar with your arms fully extended and your body straight. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2523 biceps 1297 1297 weighted 1297 7563 Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2524 forearms 1297 1297 weighted 1297 7563 Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2523 biceps 1297 1297 weighted 1297 7564 Continue pulling until your chin is above the bar. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2524 forearms 1297 1297 weighted 1297 7564 Continue pulling until your chin is above the bar. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2523 biceps 1297 1297 weighted 1297 7565 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2524 forearms 1297 1297 weighted 1297 7565 Pause for a moment at the top, then slowly lower your body back down to the starting position. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2523 biceps 1297 1297 weighted 1297 7566 Repeat for the desired number of repetitions. 1297
1297 back C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif weighted pull-up 2524 forearms 1297 1297 weighted 1297 7566 Repeat for the desired number of repetitions. 1297
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2525 triceps 1298 1298 weighted 1298 7567 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2526 upper back 1298 1298 weighted 1298 7567 Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2525 triceps 1298 1298 weighted 1298 7568 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2526 upper back 1298 1298 weighted 1298 7568 Bend your knees slightly and hinge forward at the hips, keeping your back straight. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2525 triceps 1298 1298 weighted 1298 7569 Raise your arms out to the sides, keeping a slight bend in your elbows. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2526 upper back 1298 1298 weighted 1298 7569 Raise your arms out to the sides, keeping a slight bend in your elbows. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2525 triceps 1298 1298 weighted 1298 7570 Continue lifting your arms until they are parallel to the ground. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2526 upper back 1298 1298 weighted 1298 7570 Continue lifting your arms until they are parallel to the ground. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2525 triceps 1298 1298 weighted 1298 7571 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2526 upper back 1298 1298 weighted 1298 7571 Pause for a moment at the top, then slowly lower your arms back down to the starting position. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2525 triceps 1298 1298 weighted 1298 7572 Repeat for the desired number of repetitions. 1298
1298 shoulders C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif weighted round arm 2526 upper back 1298 1298 weighted 1298 7572 Repeat for the desired number of repetitions. 1298
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2527 obliques 1299 1299 weighted 1299 7573 Sit on the ground with your knees bent and your feet flat on the floor. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2528 lower back 1299 1299 weighted 1299 7573 Sit on the ground with your knees bent and your feet flat on the floor. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2527 obliques 1299 1299 weighted 1299 7574 Hold a weight or medicine ball with both hands in front of your chest. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2528 lower back 1299 1299 weighted 1299 7574 Hold a weight or medicine ball with both hands in front of your chest. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2527 obliques 1299 1299 weighted 1299 7575 Lean back slightly, keeping your back straight and your core engaged. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2528 lower back 1299 1299 weighted 1299 7575 Lean back slightly, keeping your back straight and your core engaged. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2527 obliques 1299 1299 weighted 1299 7576 Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2528 lower back 1299 1299 weighted 1299 7576 Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2527 obliques 1299 1299 weighted 1299 7577 Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2528 lower back 1299 1299 weighted 1299 7577 Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2527 obliques 1299 1299 weighted 1299 7578 Continue alternating sides for the desired number of repetitions. 1299
1299 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif weighted russian twist 2528 lower back 1299 1299 weighted 1299 7578 Continue alternating sides for the desired number of repetitions. 1299
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2529 obliques 1300 1300 weighted 1300 7579 Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2530 hip flexors 1300 1300 weighted 1300 7579 Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2529 obliques 1300 1300 weighted 1300 7580 Hold the weight with both hands in front of your chest, keeping your elbows slightly bent. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2530 hip flexors 1300 1300 weighted 1300 7580 Hold the weight with both hands in front of your chest, keeping your elbows slightly bent. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2529 obliques 1300 1300 weighted 1300 7581 Lean back slightly to engage your core muscles. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2530 hip flexors 1300 1300 weighted 1300 7581 Lean back slightly to engage your core muscles. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2529 obliques 1300 1300 weighted 1300 7582 Twist your torso to the right, bringing the weight towards the ground on your right side. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2530 hip flexors 1300 1300 weighted 1300 7582 Twist your torso to the right, bringing the weight towards the ground on your right side. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2529 obliques 1300 1300 weighted 1300 7583 Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2530 hip flexors 1300 1300 weighted 1300 7583 Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2529 obliques 1300 1300 weighted 1300 7584 Continue alternating sides for the desired number of repetitions. 1300
1300 waist C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif weighted russian twist (legs up) 2530 hip flexors 1300 1300 weighted 1300 7584 Continue alternating sides for the desired number of repetitions. 1300